Power Ballad Monday

Preamble:

Q always loves a good coupon workout that can stress the cardiovascular system as well.  No better way to do that than some old-fashioned farmer carries up a decent hill, with a pattern of increasing exercises at the top & bottom.

Warm-O-Rama:

Leisurely walk with coupons to the playground for the following warm-ups:

• Abe Vigodas
• Hillbillys
• Slow Squats

The Thang:

Q first directed all PAX to select a partner (one partner would fetch an additional coupon from the nearby drainage ditch), then issued the following BD instructions:

1. Partner 1 farmer-carry coupons up the sidewalk to the crosswalk, then perform the exercise listed on a sheet of paper taped to the sign.
2. Partner 2 would perform alternating exercises posted on a sheet of paper at the shelter while waiting for their partner to return.
3. Switch roles, so each partner has an opportunity to perform exercise at the top and bottom.
4. Rinse/repeat, going through the list of exercises posted at each end.

Exercises were posted as follows:

• Top
  1. 10 KB Swings
  2. 10 Rows
  3. 15 KB Swings
  4. 15 Rows
  5. 20 KB Swings
  6. 20 Rows
  7. 25 KB Swings
  8. 25 Rows
• Bottom
  1. 10 Swing Rows (inverted) / 20 Shrugs
  2. 10 Skull Crushers / 10 Chest Press (both on lying picnic table)
  3. 10 Thrusters / 10 Split Squats (each leg)
  4. 5 Pull Ups / 20 Bicep Curls
  5. 10 RDL’s / 20 Rows
  6. 10 Big Boy Sit-ups / 20 J-Lo’s (2-count)
  7. 10 Squats / 10 Step-Ups (each leg, with coupon)
  8. 20 Calf-Raise / 20 Tibialis Raise (both against wall)

With T-5 on the clock, Q directed PAX to return coupon and perform the following before heading back to the flag:

• 25 KB Swings
• 25 Rows

A quick round of American Hammers before time was called.

COT:

• Prayers for Doogie’s daughter who is facing a procedure this week.