JuiceBox returns to Purgatory
QIC: JuiceBox
Date: 7/6/19
PAX: D-day, Goofy, Offsides, Undertow
T- minus 6 days from being one year out from my ACL blow out, I was grateful to return to Q Purgatory.
There was a delightful light breeze blowing for the first 30 seconds of the work out, after that, all swamp.
Here is what went down:
Warm up
Side straddle hop x 25 in cadence
Abe Vigoda x 5 or so
Imperial walkers x 20 in cadence
Whirly with a clap x 20 in cadence
Overhead claps x 20 in cadence
Some warm up-ish thing across the parking lot to track.
Lunges
Jack reachers
Backward jog
Partner track work- Run opposite directions around track, meet partner, return the same way you came
• Round 1: Partner plank WWII Sit ups (25 each)
• Round 2: Power merkins (with partner’s planking feet on back) (25 each)
• Round 3: Partner help ups 10 each arm, 20 total each Plank for 6
Mosey to Rock Pile
Curls (all of these, 25,15)
Overhead press
Skull crushers
Bent over rows
Lying overhead raise
Lying chest raise
Lido deck Tabata- 20 seconds on 10 off 3 rounds
Dips
Burpees
Carolina Dry Docks
Alternating lunges
Derkins (merkins for irkins)
Step ups
Mary
Mutton crunch
American hammer
Low flutter
Low dolley
Freddie Mercs
Plank
F3 Gears, follow Undertow for future rides… guessing today’s ride happened…
D-day looking for Lunch Bunch Q’s late July and into August
Prayer requests for those that struggle with addiction, Peacemaker’s M, California earthquake.
YHC took us out.
Grateful for the opportunity to catch up with these men. Thanks to Spam for the keys. JB
