Pax: Qlauc, Shuttlecock (Q)
It was just Glauc and myself this morning. Didn’t turn out to be as cold as I thought, which made for a real good beatdown.
I went with the Ladder workout that Abacus used when he Q’d at Bayside previously. Still one of my favorites. Since it was just the 2 of us, we really focused on form and it paid off. Our legs were crushed by the end. I brought my monster bluetooth speaker so we were crushing the tunes also 🙂
Mosey to the courtyard of the school for COP.
COP:
25 Side Shuttle Hops (IC)
Arm/shoulder stretching
20 Side Shuttle Hops (IC)
Plank stretching
Hamstring stretching
Mosey to the parking lot to start the ladder.
Ladder:
Rung 1 – Sprint 100 yards to goal line – 25 burpees
Rung 2 – Sprint 200 yards – 50 merkins
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Top – Sprint 400 yards – 200 squats
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Rung 2 – Sprint 200 yards – 50 merkins
Rung 1 – Sprint 100 yards – 25 burpees
Mary:
Flutter kicks 25 (IC)
Reverse crunches 25
LBCs 25 (IC)
Crossover arm to leg crunches 30
Playlist:
Cheeseburger In Paradise – Jimmy Buffett
Thunder – Imagine Dragons
It’s a Long Way to the Top (if you want to Rock ‘N’ Roll) – AC/DC
Run Devil Run – Crowder
It’s Not My Time – 3 Doors Down
Sail – AWOLNATION
Tear In My Heart – Twenty One Pilots
We Will Rock You – Queen
We Are The Champions – Queen
Thunderstuck – AC/DC
F3 Louisville 