The Shredder

AO: The Bound

When: 08/09/2023

QIC: Ha-ha

PAX (13): Cookie, Flash (DR - City of Saint Louis), Ha-ha, MillerTime, Nacho Libre, Scampi, Tricycle, Yellowstone, Training Wheels, Moose, Little Foot, Biebs, FNG Klinger

Preamble:

Call went out to find a Q for today’s workout.  No problem.

Arrived a bit early to set up and soon had 4-5 PAX helping!

Back at home base to meet the crew, disclaimer and mosey.

Warm-O-Rama:

Mosey to the back entry, some DB drills on the parking lot lines and up to the basketball court for warm up.

  • SSH
  • Weed Pickers
  • Imperial Walkers

 

The Thang:

The Shredder

30 seconds of work, 15 seconds of rest. Two time through for each Cycle. Short mosey to recover after each cycle.

Cycle#1: 30 seconds for each exercise​
1. Bear crawl
2. Bodyweight step-up (left leg)
3. Merkin (Diamond, normal)
4. Bodyweight step-up (right leg)
5. Single-leg hip thrust (left)  (shoulders on bench, one leg up hip thrust)
6. Mountain climber
7. Single-leg hip thrust (right)
Cycle#2: 30 seconds for each exercise​
1. Plank
2. Squat
3. Jump squat
4. Superman pullup (Superman position on chest, pull up motion)
5. Lunge (left leg)
6. Lunge (right leg)
Cycle#3: 30 seconds for each exercise​
1. Merkin
2. Rear-foot elevated split squat (left)
3. Rear-foot elevated split squat (right)
4. Squat iso hold (squat hold 30 sec)
5. Reverse crunch

COT:

Nacho and Queso

Prayers for healing

Guide us through this day and surround us with the brotherhood

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