Jack Bells
Pax of 5 gathered for a promised co-Q beatdown by Pikachu and Skidmark. 3 pax came from Crazy Time and after some mumble chatter we were off at 0530 as scheduled.
Warm Up:
SSH x15 IC
Daisy Pickers x10 IC
Windmill x10 IC
The Workout:
Pax gathered at end of parking lot with their kettle bell. On the grass x2 Turkish Getups on each arm and then we started our latter:
Walk to 1st parking lot line – x10 Kettle Bell swings
Back to grass for x2 Turkish Getups per arm. Repeato swings at 1st line, then go to 2nd line for 5x Man-O-Makers per side.
Getups are performed each time a new line is added, and all preceding lines are always done. Exercises for subsequent lines were:
3rd Line – 10x Deadlifts
4th Line – x10 LBCs w/Kettle Bell held over chest
5th Line – x10 Sit ups w/Kettle Bell held over chest and rotated to be overhead at top of situp (dubbed the Vietnam)
Getups were repeated one more time for good measure, and then YHC handed things over to Skidmark.
Skidmark led us in Jack Webbs – 1:3 Merkin to Overhead Press w/Kettle Bell ratio from 1:3 -> 10:30, with “recovery” runs in between down to parking lot median.
Mary:
After we (thankfully) finished Jack Webbs we circled up. After the Pax (other than Pikachu) failed to guess Skidmark’s favorite “Mary” exercise we were punished with performing it – the Merkin Clock. With stops at 12, 9, 6, 5, 4, 3, 2, 1 we were sufficiently gassed.
Announcements:
2019 workout tracking & Breath taker challenge/auction (note that auction $ includes your t-shirt at year end) – https://docs.google.com/spreadsheets/d/1spZ750Z2bguwsTsoLzbqny5bUihPghHvCHrvf1f5Wbk/edit?usp=sharing
CarPex Q Swap signup is live – https://docs.google.com/spreadsheets/d/19Ne_uUu0EG68-ePB-xn2-FBUp25gwWNsGY5KvEypxpo/edit?usp=sharing
QSource is starting in 2019 – 3 options:
*Tuesday 0630*
Starbucks
https://goo.gl/maps/eXcPjkyqmhm
siteQ: @Pikachu
*Wednesday 0630*
Stick Boy Bread Co
https://goo.gl/maps/FVGkGfgyJ252
siteQ: @Dauber
*Wednesday 2000*
#qs-valhalla
Carolina Brewing Company
https://goo.gl/maps/LM3FLr2Z5JJ2
siteQ: @Breach
Prayer:
Crab legs
Noah’s Ark
Ausfahrt
