Guest Q at Tuesday Benderson

QIC: Nightshift – Guest Q

Pax: Nightshift, DeFib, Jimmy Dean, Gridlock, Hercules, Clutch, Snapshot, Diesel, Hot Pocket, Mopar, Slater, 6Pack, Banjo

Warm Up

  • WMH,
  • ssh
  • hillbillies
  • bat wings(10 IC each w/o lowering arms between- arm circles, reverse, seal clap, overhead press)
  • 10 burpees OYO
  • low squat wave of fire

Main Event

4 corners/Escalators around NB Circle with exercise count of 5, 10, 15, 20

  • Jackass Merkins – Run between
  • Johnny Dramas – Run, but karaoke the bridges
  • Squat jumps – Run, but lunge walk the bridges
  • Burpees – run between


With no rest between, flutters, heels to heaven, hello dolly, boxcutters

Plank hold ring of fire with 5 merkins each PAX. 3 rounds low plank hold.