BB – Worm Q – The Tank 7/31

What a great turnout for my one year Q-iversary! Thank you all for the support over the last year. I can honestly stay that leading this group during different WO’s has a very rewarding experience.

Pax- 24

Fanny Pack (R), Whitney (R), Cutlass, Jinxy, Merlin, OJ, Carlose’, Thumbtack, Kilo, Greenwich, SweetTART, PK, Meatball, Doughnut, McAfee, Hot Wheels, Atlas, Johnny on the Pot, Drysdale, Rhythm, Chapo, Diablo, Shuttes, Worm (Q)

Light Mosey around the monument

(15) SSH’s

(15) Grass-grabbers

Ham String and Quad Stretches

Downward Dog

Cobra

Another Lap then took off down the off dusty trail.

Met at the Worm Wagon to grab fresh Coupons.

Thang #1

Theme of the workout was slow weighted movements with long pause at bottom. Everything on my slow count.

Single Arm Coupon Merkins 10x, 5x, 20 Standard Merkins Sprint

Overhead Coupon Squats 10x, 5x, 20 Standard Squats Sprint

Overhead Coupon Lunges 5x, 5x, 20 Jump Lunges Sprint

Palm Up Coupon Curls 8x, Single Arm Curls 8x, Standard Curls 25x Sprint

Overhead Single Arm Coupon Press 5x, Standard Press 20x, No Weight shoulder Press 100. Sprint.

Thang #2

Spilt PAX in half at baseball field. NA run around track, met at home plate. Thumbtack and Carlose’ races around the bases. Lose’ won by a foot.

Returned Coupons.

COT

EARLY BIRDS GOT-

WORM