A Nearly Perfect Workout

Editors note: Many PAX were pleased with the level of beatdown in Slumlord’s Q at the Spartan today, and Sparrow made a special effort to post Slumlord’s backblast as a guide to future VQs. Editor takes full responsibility for the naming of this backblast.

Editor’s note to VQ’s: The motivator, a complicated and punishing exercise, will not help you win friends, but it will influence people.


Warmup:
Motivator

The Thang:
BLIMPS with bricks (see below for acronym) [Lap around the school b/w reps, carrying the bricks as you run]
Burpees x10
Lunges x20
Imperial squat walkers x30
Merkins x40
Plank Jacks x50
Squats x60

Quarter pounder with cheese (25 yds run b/w reps to arrive at each station, up to 100 yds, Bernie back)
25 merkins
50 squats
75 mountain climbers
100 SSH

Dips x30
Monkey humpers x30
Decline merkins x20
Sumo squats x30
Dips x30
Jump squats x30
Decline merkins x20
Bonnie blairs x30

Circle up

Big Boy Situps x30
Flutter kicks x25
Little Baby Crunches x25
American Hammers x20

Jack Webb from 1-10

Circle of trust

Return to your rest, my soul, for the Lord has been good to you. For you, Lord, have delivered me from death, my eyes from tears, my feet from stumbling, that I may walk before the Lord in the land of the living.
Psalm 116:7-9

Leave a Reply

Your email address will not be published. Required fields are marked *