Site Q Handoff
QIC
Al BundyAO
The NunneryPAX
- Al Bundy
- Alliance
- Eliot Ness
- Gold
- Madoff
- Odenkirk
- Old Style
- Shingle
- Shuttlecock
- Slider
- Snork
- John Leroux
Workout
Warm-o-rama
Side-straddle hops, Rossi (r,m,l), Mountain Climbers, merkins, arm circles, seal claps, overheads
Thang
Move to football field; stop halfway and do 15 thrusters
Dice Game:
Line up on the side line
Each PAX takes a turn rolling a die, all do the corresponding exercise while the PAX who rolled does a bear crawl to midfield and jogs back
(Blockees, bear crawl, sprint, kettlebell swings, thrusters)
Ladder #1:
Bulgarian split squats on block – 10 each leg
Murder bunny 10 yards and back
Archer merkins – 10 each side
Overhead carry 20 yards and back
Thrusters – 15
Farmer carry 30 yards and back (switch hands on way back)
Blockees – 15
Sprint 40 yards and back
Partner work:
PAX#1 does side shuffle on block while PAX#2 does 15 kettlebell swings, switch
PAX#1 does toe taps on block while PAX#2 does 15 kettlebell swings, switch
Ladder #2:
Bulgarian split squats on block – 10 each leg
Murder bunny 10 yards and back
Block merkins – 10 each side
Overhead carry 20 yards and back
Squats – 15
Farmer carry 30 yards and back (switch hands on way back)
Blockees – 10
Sprint 40 yards and back
Mary
no time
COT
Handoff of Site Q from Snork to Al Bundy; reflections on back to school