Poler Express

Workout: 
Event Date: 
February 9, 2018
Q: 

30 of Huntersville/Cornelius finest showed this morning for a stroll down Westmoreland Rd.  Welcomed a FNG to the family(2nd post) Kung Phooey. 8 for the #standard.  Kudos to Omega, Metallica and Landline for the #standard and a run after the workout.....strong work men.

Started with The Star Spangled Banner performed by the United States Air Force Academy Band

Warmorama:

  • 25 SSH IC
  • 15 IST IC
  • 15 Cotton Pickers IC
  • 15 Windmill IC

The Thang:

​Mosey to the back retaining wall

  • People's Chair w/ 25 Air Press IC
  • BTW (30 sec.)

​Mosey to Westmoreland Rd with some butt kickers and high knees throw in

  • Starting at the 1st power pole complete 5 Burpees OYO
  • Bear crawl to the next pole
  • 5 Burpees OYO
  • Lunge walk to next pole
  • 5 Burpees OYO
  • Broad Jump to next pole
  • 5 Burpees OYO

Repeat until we get to the last pole. Plank and wait on PAX.  Total of 7 poles , 35 Burpees and covering .25 mile.

Return to the start /sprint to each pole and perform exercise called out by Q

  • Mericans 10 IC
  • LBC 15 IC
  • Shoulder Touch Mericans 20 IC (Jazzhands)
  • W's 15 IC
  • Mericans 10 IC (Magnus)
  • 15 WWII OYO

​Mosey to rock pile and grab a rock

  • Full Curls 15 IC
  • Skull Crushers 15 IC
  • Overhead Press 15 IC
  • Chest Press 15 IC (Magnus)

Mary:

  • Break Dancer 10 IC (Omega)
  • LBC 15 IC (Hat Trick)
  • Elbow plank 

​Recover Recover

Moleskin:

  • Good crowd today for the General.  The warmer weather brings out the masses
  • Some new faces today....Bam Bam, Bunyan and Vingear Blend are usually LFC norms, but ventured out today
  • Jazzhands always brings the energy....wonder what he drinks in his coffee?
  • Thanks to Magnus for giving me the oppurtunity to Q at one of my favorite AO's(close to the house) and for bringing me to my 1st F3 workout.
  • Magnus took us out and assited on a few cadences.....Thank you.  YHC had cotton mouth from the Sudafed and had some trouble speaking.
  • Thanks to everyone that made it out this morning, truly honored to lead such a fine group of men.

​Til next time

E

 

 

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