When Tonka Asked me to Q a boy named sue, I looked around for a hard workout worthy of the AO name. When I found this one, I knew it would be a gut punch to help wake you up…or put you to sleep…on a Monday Morning. The workout was littered with good mumble chatter with mentions of ted bundy courtesy of Candy cane.

The Thang

Warm up

started the workout with a simple warm-up to prepare the pax for the main event.

  • 10x side straddle hops
  • 10x michael phleps
  • the next three warm ups included a run around the parklot and then,
    • 10x merkins
    • 10x squats
    • 5x burpee

After a nice warmup, we got down to business.

The workout 

Burptacular

-Burpee

-KB thruster

-Burpee

-KB Sumo deadlift high pull

-Burpee

-Swings

10 rounds descending in reps with each round (ex. 10,10,10,10,10,10. then 9,9,9,9,9,9. then 8,8,8,8,8,8. etc. down to 1,1,1,1,1,1.)

Prayer requests

-the two families morning the loss of family members

-Pastors grandson, Asher, and his family on their decision

-Splinter and his recovery

-skipper and his recovery with his back injury

-praise for Slim Jim for coming to a boy named sue

 

 

 

 

TClap |
0