Q: OG
PAX: Biscuit, Incognito, Duggar, OG
Workout Date: 10/01/2018
Introduction:
This is our second beatdown at our AO in Versailles, KY (Holy Grail). On this first day of October I wanted to get a good variety of muscle recruitment. It was a beautiful morning. We were in low 70s and in true LexKY fashion …. Rain free. Ha.
Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.
Warm-O-Rama:
SSH x 20
Pavement Grabbers x 12
Abe Vigodas x 15
Arm Circles x 20 (10 forward, 10 back)
The THANG:
We went old school and “simple”. We rocked a DOLLY. We broke up into teams of two. That is 2 teams if you can’t do the math! 😉 While 1 partner was exercising, the other ran @50 yards, performed 2 burpees and then returned. The exercises were 100 Merikans, 200 LBCs, 300 Squats.
The Transition
We performed an Indian Run around the parking lot of Falling Springs. It was topped off by OG calling Duggar a jerk for sprinting away when it was OG’s turn to sprint to front. Ha.
Feel the Burn
OG led the men of F3 over to the pavilion where they found them selves close to a stage/wall. Staying in pairs we performed 2 different exercises in unison … on OG’s count.
10 Merikans/10 Wall Dips
9 Merikans/9 Wall Dips
8 Merikans/8 Wall Dips
7 Hi/Lo Planks/7 Step Ups
6 Hi/Lo Planks/7 Step Ups
5 Inclined Merikans/Hold High Plank
4 Inclined Merikans/ Hold Low Plank
3, 2, 1 … As a group we performed Declined Merikans.
CoT:
We finished up with a Name-o-Rama and CoT.
Was a great workout with a great group of HIMs. I was super proud of the effort and support. Look forward to being able to reach more ppl in the area with this AO.