Week 3 of Co-Q month paired up Dial Up and Shake It, two of North Durham’s speed demons. No surprise that today’s workout would feature plenty of running. 15 PAX in total as the temperature finally reached the 50’s.
Warm-Up:
- SSH x25
- Good Morning x10
- 5 burpees
- Mountain Climbers x20
- Plank Jacks x10
- Slow Merkins x10
Dial Up Q
Lap around the carpool circle
Set 1: 20 Chowdah squats, 20 LBCs
Lap around the carpool circle
Set 2: 10 hand release merkins w/ Parker Peter, 10 V-ups, 10 reverse lunges each leg
Lap around the carpool circle
Set 3: 5 burpees, 10 tuck jumps, 15 merkins, 20 alternating shoulder taps
Lap around the carpool circle
Set 4: 20 Chowdah squats, 20 LBCs
Lap around the carpool circle
Set 5: 10 hand release merkins w/ Parker Peter, 10 v-ups, 10 reverse lunges each leg
Shake It Q
Mosey to the back of the school
Set 1: 16 shoulder tap merkins, 10 burp jacks
Lap around the bus lot
Set 2: 20 jump squats, 20 dry docks
Lap around the bus lot
Set 3: 10 jump lunges each leg, 10 diamond merkins, 10 wide grip merkins
Lap around the bus lot
Set 4: 16 shoulder tap merkins, 10 burp jacks
Lap around the bus lot
Mary:
- Box Cutters x20
- Freddy Mercury’s x20
- Hello Dolly x20
- LBCs x20