Nine PAX made it out to Kryptonite for a Monday morning Q to start the week off right. I decided to join Kryptonite Sunday evening and saw the Q spot was open. A quick message to Bagels confirmed and I decided to put a workout together. I have a love/hate relationship with F3 high-intensity workouts and thought doing the Q may help make amends. At 530 AM, we kicked it off on-time with the Pledge, and off we went.
Warm up
Jog around the lake and take the path up the hill next to the Chiesi building.
- Side Straddle Hops
- Good Morning
- Calf stretches
- Merkins
First >> Regency Loop to Dude Solutions Rock Pile
Run from the Chiesi Parking lot to the Dude Solutions Rock Pile…
- At every neighborhood entrance, WW2’s incrementing by 5’s.
Second >> Rock Pile + DORA
Grab a partner, grab a rock, run around the small triangle island and hit the following exercises:
- 100 LBC’s
- 100 Arm Curls
- 100 Overhead Lifts
Third >> Indian Run home to MARY
Indian Run to the parking lot, catch one extra loop to clock in at 3 miles, and close out with PAX-led MARY:
- LBC’s
- American Hammers
- Low-Slow-Flutters
- WW2’s
- etc…
COT
No Announcements. Prayers for old friends, our families, and these times we are navigating right now. Thank you fellas for the opportunity to lead. My BB is one day late…again.