That was the Warm-up?
Answering a call on FB, this HIM stepped up and led 15 PAX at Mutiny on this glorious humid morning. Thank you FedEx/LipSync for the opportunity; always an honor to lead you men. Arrived with 2 mins to start, planted shovel flag, showed the PAX my kid’s old Dora the Explorer towel for some motivation and promptly began beat down at 0530.
FNGs: None
Warm Up: Jog around track. Circle up for SSH, Cotton-Pickers, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles, Static stretches. Q, coming off a 2 week hiatus from the gloom, mixed up a few exercises (names) but stayed on course. Dropped down into a 10 count merkin, throwing in some R/L arm raises, R/L leg lifts and proceeded to rinse and repeat 4X after moving 90 degrees after each set. And THEN the workout began. Shoulders burning.
The Workout: Mosey to snack shack for Australian MC, People’s Chair Both 10CC, Rinse and Repeat. (Very slippery). Mosey to parking lot, quick feet on curb switching from R-L foot lead foot halfway down parking lot. Squat hold for 6. Frankensteins to the round-about. PAX grabbed a piece of curb in plank position and began an Indian run in the plank position moving to the right initially (side to side), back to the left, right, left until shoulders were shredded. Mosey to the rock pile for medium or smaller rock. Lined up in one line on soccer field. Executed the following rock exercises (10 count/10 count cadence): curls, triceps extensions, rut-rows, bus drivers, goblet Squats, O/H presses, O/H Squats, side to side. Took 5 steps in between each set making our way to the other side of the pitch. Dropped rocks. Jog to the center pitch, come back; jog to the end of the pitch, come back. Rinse and repeat rock exercises however, Q had PAX move to the right 2 or 3 spaces in between sets changing their rocks. John Cusack to the center point in field. On your six. Executed the following rock exercises: chest press, skull crushers, H2M, WWII, LBCs, 6 inches, 45 deg, 90 deg, (leg lifts while holding rock above chest or extended over head). John Cusack to rock pile. Squat hold for 6. Run sideways L/R back to the tennis courts for Mary.
Mary: Yoga poses and have a nice day.
Announcements: Sasquatch- See FB/Slack. Deadbolt 5 yr anniversary this week; Gump’s 4 year celebration this week Q ing multiple sites. Funeral/wake for Double D’s Dad today in Garner at 11:00 am. PAX – please use q-sheet sign-up
T-Claps (Recognition): all the PAX who gave 100% today
Prayer: Double-D’s dad passing; Noah’s Ark’s M (illness/rest for family); PAX injured; PAX family. Q took us out in prayer.