Head Shoulders Knees and Toes

Location: The Paddock
Date: 02/25/2019
Time: 05:30a – 6:15a
Weather: 31 Degrees and Breezy

Q: Fragile
PAX: 2 – Duggar and Fragile

The thang

Two rounds
Two minute wall sits
Spider-Man merknes 10
Single leg lunge jump * 10
Merknes with alternating shoulder touch * 10
Reverse plank leg lift hold * 10
High plank opposite leg arm lift 10
Side plank lift leg and arm *10
V-ups *10
Oblique V-ups *10
Superman
30 seconds
Diagonal lunges 10
Step-ups *10
Single leg hip dip *10
Single leg squat *10
Single leg dead lift *10
Lunge jumps *10
Elevated hip raises *10
Ice skaters *10
Sumo squat
10
Bent leg warrior 3 hold
30 seconds

The Rotation of Death (Fragile VQ – Part III)

Warm up 20 SSHs 15 yards of Frankenstein’s.

2 rounds of rotating after 30 seconds for 5 minutes.

  1. Mountain climber
  2. Merkins
  3. Frankenstein’s
  4. Jumping knee tucks
  5. Low plank
  6. High knees
  7. Burpees
  8. Alternating knee to elbow plank
  9. Alternating reverse lunges
  10. Double jump squats

Halfway through

♠️= SSHs x 2

♣️= plank jacks

♦️= merkins on a coupon

♥️= sit-ups

Fragile’s VQ … (well almost)! PART DEUX

Location: The Paddock
Date: 02/11/2019
Time: 05:30a – 6:15a
Weather: 42 Degrees and a light rain

Q: Fragile
PAX: 1 – yup, just Fragile

INTRODUCTION

Once upon a time at an AO not so far far away waited .. well, no one. The lot was empty as the rain fell upon the asphalt. In the distance a light could be seen cresting the hill on the road up to the lot. In it were two determined PAX, set out to complete a WO on their own in the gloom. They were alone because their fearless Nan’tan sent them a message saying he was feeling under the weather and would not make it out this extra gloomy day. Unfortunately, the Nan’tan failed to share this bit of info with the Gridlock PAX, so one might post in his stead. But that’s neither here nor there…

The two valiant PAX enter the lot and the QIC emerges from the vehicle. As he looks back, the other PAX (his own flesh and blood even) throws the car in drive and leaves, after stating the 42 deg and light drizzle is far too treacherous conditions to workout in.

Now the QIC is left alone, in the dark, with nothing more than a dying cell phone and deck of cards. It is in this moment Fragile is resolved to persevere. He opens the pack and proceeds with Tha Thang…

THA Thang

Deck of pain

Spades – Pull-ups
Clubs – Merkins
Hearts – Lunges
Diamonds – Squats
Jokers – Sprint from the bottom of the hill

The workout ended with a 2-3 mile walk home for our brave QIC, as neither his brother nor his father returned to pick him up.

This VQ is to be continued once more, as to be a Q there must be someone there to lead…