The Bridge Backblast 9/26 Alexa VQ

“Alexa: Recap my workout from this morning”

Pax (15): Storm Trooper, Mama’s Boy, Dry Rub, Daddy’s Girl, Nice and Slow, PewPew, Bob Ross, Huggies, Dynomite, Glaucoma, Maxi, Big Bird, Viking, Retainer, Alexa (VQ)

Race Conditions: Dark Outside. 71 degrees. 97% Humidity. Light Winds. Some very light rain on an off.

Welcome and Introduction. Disclaimer Given.

Short Mosey to Parking Lot

COP:

SSH x 20 (IC)

IW x 20 (IC)

Kendra Newmans

Grass Grabber x 20 (IC)

Downward Dog/Calf Stretch/Cobra

Short Mosey to Another Parking Lot

 

WIEINKE EXPLAINED:

My F3 take on a triathlon. We’ll swim, bike and run to the end of the workout.

 

Thang 1- The SWIM (Upper Body)

Each exercise was 1 min AMREP followed by 30 seconds of rest

Merkins

FMJ Burpees

Carolina Dry Docks

Burpees

Wide Merkins

Progessive Merkin Burpees (add a merkin each time to drop down)

1 minute rest (for transitioning to the next event)

 

Thang 2-The BIKE (Lower Body)

Also AMREP in 1 min followed by 30 sec rest

Squat

Lunge

Bobby Hurley

Lunge Jump

Frog Jump

Lunge Jump again (you’re welcome)

1 minute rest (for transitioning to the next event)

 

Thang 3- The RUN (Cardio)

Catch Me If You Can Run around the Egg Lawn

Like an Indian Run, but the person in the back drops for 5 merkins then runs to the front

All You Got run back to the flag

 

Mary

Gas Pump x 15 (IC)

Pickle Pounders x 20 (IC)

Flutter Kicks x 20 (IC)

Reverse Pickle Pounders/Flag Raisers? X 20 (IC)

 

COT, Name-O-Rama, Announcements, Get Close, My Appreciation, Our Father (sorry for skipping intentions)

Had a great VQ (I think). I hope everyone enjoyed it as much as I did. Until next time.

“Alexa: STOP!”

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