10 All-stars showed up at Twin Team for a 10-20-20-20 themed work out. The conditions were hot and muggy, but the PAK had their game faces on. The call went out and we mozey’d over to the parking lot for the warmup.
Before the official warm up could begin, the Pak held Al Gore as we waited for Gumbo who made an emergency drop the kids off at the pool stop. Al Gore complete / Gumbo back with the Pak – the warm up began with a mix of Lunge in Place, Side Straddle Hops, Don Quixote’s, Helicopters, LBC’s and Merkin’s. No one noticed, but the Q nailed the cadence this morning. Nailed it! Some may recall the horror that was his cadence on the VQ. It was probably the threat of a Nancy Lopez cadence that put the pieces in place. After the warm up, we mozey’d to the field.
The workout 10 – 20 – 20 – 20. 1 Repetition is a 10 second sprint, 20 second recover back to base, then 20 Merkins and 20 LBC’s on your own. Repeat 5 times. The Q calls out recover at the end of the sprint.
After the first set of 5, the PAK took a mozey around the track before the 2nd set. 2nd set – 10 second sprint, 20 second recover, 20 Absolutions. Repeat 5 times.
About 5 reps into the first set of Absolutions, the Q and PAK realized that those really suck and the Q called an audible to 10. All will agree that this was a wise move.
After the second set of 5, a 1/2 lap mozey to the other end of the field for bearpees (bear crawl 4 paces, finish with a burpee). We did this from 18 yard line to 18 yard line. This concluded our time on the field.
The Pak then mozey’d back to the flag for a quick ring of fire with your favorite 20 count ab exercise, switching to 10 count 1/2 through because we ran out of time. During the ring-o-fire, the Q unintentionally insulted himself by making a joke about his little Amazon package. Dang it! That was a good laugh to end a tough workout.
- Memorial Day Convergence – Monday 700am – meet at Tredegar parking lot
- Puppy Pile 0700 (right after Dogpile) on 6/1
- Summer tour starts up this weekend.
Great workout men. Thank you for joining me. Have a great weekend!