Double Quarter Pounder with Cheese and all the fixin’s

09/28/17

A warm 63 degree summer morning (in the fall) brought 21 PAX to Arrowhead’s 5:30 workout for my VQ.

DISCLAIMER

PRAYER

COP

Through the Tunnel X 15 IC

Windmills X 15 IC

Imperial Walkers X 15 IC

Shoulder pretzels X 15 IC

Burpees X 5 OYO

THE THANG

Mosey to end zone of the ITMS football field with a coupon…

PAX Partner up for a Dora

• Start…Partner 1 Sprints to the 25 yard line and does 25 merkins while partner 2 stays in the end zone and does block plank.  Partner 1 Bernie Sanders back to the End Zone and switches places with partner 2 to finish the round. • Next…Partner 1 Sprints to the 50 yard line and does 50 LBC while partner 2 stays in the end zone and does AMRAP block squat-presses.  Partner 1 Bernie Sanders back to the End Zone and switches places with partner 2 to finish the round. • Next…Partner 1 Sprints to the 75 yard line and does 75 Mountain Climbers while partner 2 stays in the end zone and does AMRAP kettle-bell swings.  Partner 1 Bernie Sanders back to the End Zone and switches places with partner 2 to finish the round. • Finally…Partner 1 Sprints to the opposite end zone and does 100 SSH while partner 2 stays in the end zone and does AMRAP block curls.  Partner 1 Bernie Sanders back to the End Zone and switches places with partner 2 to finish the round. • Rinse and repeat for a Double Quarter Pounder.

MARY

Freddie Mercury IC x 15

Willie Mays Hays IC X 15

LBAC IC x 15 then reverse

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

None