After some initial confusion about who had the Q, YHC has since confirmed that he was wrong and Odoul’s had the Q. YHC was on for the following week. Apologies to Odoul’s. Thanks also to Cashbar, who helped his dad set up this ridiculous circuit at 5 in the morning.
Welcome to Band Camp and Disclaimer.
Mosey down the parking lot and around to the bandstand.
50 SSH in Cadence. Windmills. Grassgrabbers. 10 burpees.
Followed by a dynamic stretching down the oak alley with hamstrings, quads, periformis, high knees, and A-Skip runs.
Line up at the light in 2 waves. Sprint 2 lights all out.
Then mosey back around to the shelter where we had set up three stations with bands, kettle bells and other weights. Divided the pax into three groups with each group completing all the exercises at a station and planking and waiting until everyone was done. When everyone was done we moseyed to the back of the bandstand for progressively faster Rocky Balboas, box jumps, up and over the band stand, followed by a sprint between 2 lights. Then we would mosey back to the shelter, rotate stations and continue.
Reps of 10, each exercise.
Chest and Shoulders
Merkin with band (skinny band)
Lat pull down (fat band)
Bent over Row (skinny band)
Squat Thrusters (skinny)
Tricep tear aparts (skinny)
Legs.
Monster walks. (fat)
Lateral Walks – each leg (fat)
Reverse Lunge with curl (skinny)
Mountain Climbers (skinny)
Spanish Squats (either)
Core.
Dead Bugs with the band on the post. (skinny)
Diagonal Chops (skinny)
Russian Twists (skinny)
Kettle bell swings
Side pulses on the bench with weight
Finished with 10 burpees and REAL Freddy Mercuries and back to the flag for COT.
