BACK BLAST: Red Roof EXTENDER (2/1/18) at the Mutt

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OK, first, disregard the line in the photo where I drove off and forgot to turn off the workout on my watch.  If you totally ignore that, we sort of painted the town red or maybe just an orangish hue.

When setting up the cones in the big parking lot by the school, I had completely forgotten that today was PIZZA DAY at Holy Trinity.  About 30 seconds into COP, the pizza man parked his big box truck right in our way and ran said truck for the entire workout.  I know ABH Zartan was itching to head lock the man, but to no avail.  He seemed more happy burning lung darts (Old Bay’s term) and checking Insta-Face (Coach Belichick’s term).  Regardless, we weren’t going to let that ruin our fun.

Today’s workout paid homage to Vincent’s VQ at The O.  Vincent is a beast, and he came out swinging.  I’ve always thought it was one of the best beatdowns I’ve been a part of, so why not run it back a second time.  Hope you don’t mind V…

YHC:  Red Roof

PAX (17):  Zartan, Bean Counter, Waterboy, Gepetto, Saban, Glen Ross, Zoolander, Zima, Deuce, Whimpy, Scratch, Old Bay, Tron, Backdraft, Tiger, Red Roof, Wham-o!

Mosey around the school for a quick warm up and into COP:

COP:

SSH x 20

Imperial Walkers x15

Grass Grabbers x15

Kendra Newmans x15

SSH x 15

 

Thang #1

First things first, there were four sets of cones.  Everyone grabbed a coupon and met me on the end line.

Start with a Burpee Suicide

Burpee Suicide Defined:  Run to the first cone do 4 burpees then run back.  Run to the second cone and do 3 burpees then run back, run to the third cone and do 2 burpees, then run back, run to the fourth line do one burpee and then run back.

Easy enough, right?  Let’s add to it…

Round #1:  Complete the following Merkins (x20), Coupon Curls (x20), Coupon Rows (x15), Coupon Overhead Press (x15)  then do the Burpee Suicides.  WOOF!

Round #2:  Complete the following Coupon Merkins (x20), Coupon Squats (x20), Coupon Swings (x15), Coupon Overhead Press (x15)  then do the Burpee Suicides all over again.

Round #3:  Complete the following Derkins (x20), Coupon Curls (x20), Coupon Dead Lifts (x15), Coupon Overhead Press (x15)  then, you guessed it, do the Burpee Suicides!

 

Mary Break:  

LBC x20

Freddy Mercury x20

Gas Pumps x20

Planks

 

What Vincent’s original workout lacked in variability, it made up for in brutality.   Next we rinsed and repeated…

Round #4:  Complete the following Merkins (x20), Coupon Curls (x20), Coupon Rows (x15), Coupon Overhead Press (x15)  then do the Burpee Suicides.  DOUBLE WOOF!

Round #5:  Complete the following Coupon Merkins (x20), Coupon Squats (x20), Coupon Swings (x15), Coupon Overhead Press (x15)  then do the Burpee Suicides all over again.

Round #6:  We ran out of time, you owe me one.

 

COP and Moleskin:

YHC had a lot of fun Qing at the Mutt!  T-claps to Old Bay for rucking to the workout this morning and T-claps to Zartan for rucking at The O then making the drive to post at Mutt.  We said our intentions and asked the Sky Q for strength to be the men we need to be for our family, friends and community.

~Red Roof

2 thoughts on “BACK BLAST: Red Roof EXTENDER (2/1/18) at the Mutt

  1. OJ brought it today at the O and I was in pain doing 11’s. You seem to always add that little extra that kick everyone in the nuts…but they are ok with it. I will not miss your next Q.

    Liked by 1 person

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