The cold never bothered me….

/in , /QIC:


Meant to sing up to Q Caveman this weekend, and forgot. Messaged Dawgpound to see if he was ok with me taking the Q since he had placed his name on the sheet, he agreed ,so I got to do my VQ of a steel mace workout. 
FNGs :None
FNGs: Dawgpound KB Swings
Warm Up: Daisy Pickers, Sir Fazio Arm Circle Forward/Backward, Hillbilly’s, Imperial Walkers, Spinal Twists, Good Mornings.
The Workout:
   Tabata: 50 secs on 10 seconds rest, 8 exercises for 4 rounds.

      1. Press outs: Hold mace on end and slowly press out forward, squat while doing it for next level
      2. Dynamic Curl: Toss mace hand to hand
      3. 10 to 2:  Swing around head, return to front, swing other way
      4. Side to Side Lunges: Side Lunge, point heavy part of mace towards stretched out foot
      5. Joust Lunge: Lunge and push mace out like jousting, switch arms halfway through
      6. Barbarian Squat:  Mace behind back, bring over head and squat
      7. Overhead Press: Press mace over head, switch mace sides half way through
      8. Archer: YHC’s Favorite 🙂  Hold mace out like holding a bow.  Can do to side and behind for next level

Mary: Popcorn Mary, with Homer to Marge, Freddy Mercuries, Pickle Pounders, and others
Announcements: Beer Ruck Dec12th, Christmas Party the Dec 17th, Oakwood 24, check slack for all details
T-Claps (Recognition): Pax who did the CSAUP this weekend
Prayer: 187, Fanny Pack and Pikachu M’s.

It was great to Q a work out I had done a lot, but not lead. If you have not had a chance to come out and swing the mace you should do it. It is a full body workout.