Suicides? Maybe but more like an Execution

Drizzly Morning High 50s

COT

The Warmup

The Motivator from 7

Willie Mays Hays-15-IC

TTT-15-IC

Mosey around the track for one lap 50% speed in the corners and 80% in the straightaways.

The Thang

The Square- 4 cones 25yds apart

Start at the first cone and high knee to the second cone.  Then low squat shuffle to the left towards the third cone. Then bernie sanders to the fourth cone. Then low squat to the right toward the first cone.- Rinse and Repeat 3x

Burpecides

Start on the goaline and sprint to the 10ys line do 1 burpee then sprint back.  1 burpee on the goaline then sprint to the 20yd line and do 1 burpee. 1 burpee on the goaline then sprint to the 30yd line and do 1 burpee.  Continued until we went the length of the field.

Sandercides

Starting on the goaline sprint to the 10yd line and bernie sanders back.  Then sprint to the 20 yd line and bernie sanders back.  Then sprint to the 30 yd line and bernie sanders.  Continued until we completed the length of the field.

Breaktime

Jump Squats- 30- OYO
Mosey to the steps.

Fast step ups for 1min.  QIC forgot how to read a watch and we went 1:15

The Finisher

The Execution- Lethal Injection Style

Start on your knees and rock forward and up into 10 jump squats

40yd sprint and back in between each exercise

10 Big Boy Situps OYO

10 Burpees OYO

10 Merkins  OYO

10 Mountain Climbers IC

10 Heel Touches IC

10 SSH- IC

10 Merkins OYO

Round Two

The Execution- One Shot One Kill Style

Start on your knees and rock forward and up into 5 jump squats

40yd sprint and back in between each exercise

5 Big Boy Situps OYO

5 Burpees OYO

5 Merkins  OYO

5 Mountain Climbers IC

5 Heel Touches IC

5 SSH- IC

5 Merkins OYO

Finished the day with one last sprint 50yds

Count-o-rama, Name-o-rama, COT

 

I hope the PAX is “loving” the new and improved Monday Qs as much as I am.  You guys are killing it and pushing me to do more.  Keep up the hard work.  We are all better for it.  Iron sharpens Iron.