Follow the Q!

Preamble:

As I prepped for my Q I had to decide which direction to take my playlist which is always an important requirement if you Q at BadApple.

Warm-O-Rama:

After disclaimer short mosey to running path between baseball fields. Pax circle up, get in high plank position. When song starts, begin plank jack. Every time you hear the lyrics “Swing” or  Swingin’ do a merkin then back to Plank Jack until you hear “Cherry Pie” when you complete 2nd half of a burpee. Rinse and Repeat till song is over.

Song is Cherry Pie by Warrant.

The Thang:

After warmup, real short mosey to sidewalk for:

Modified Merkin Mile: (more like 1/2 mile)

• Pax starts running, at every lamp post 5 Burpees
• At every driveway 10 Merkins: Rotate between Reg, Wide-Arm, Diamonds, Staggered.

Next up mosey to pull up station for circuit work: AMRAP for 45 sec intervals

• Station 1: “The Heisman”  perform Bonnie Blair, jump through tire Bonnie Blair on other side jump back through tire Bonnie Blair again. Rinse and Repeat
• Station 2: Med Ball slam on Bosu Ball
• Station 3: Thrusters
• Station 4: KB Swings
• Station 5: Dips
• Station 6: Resistance bands Bear Crawl
• Station 7: Pull-ups
• Station 8: SSH

COT:

Light COT talk today.

Announcements:

• Good reminder that every guy out here is pushing themselves and if guys need to modify they should feel no pushback if they do.