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There and Back Again

/in /QIC:
PAX: , ,

With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time.  Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom

FNGs: Nope

Warm Up:

Frankenstein x10 IC

Windmill x10 IC

Daisy Pickers x10 IC

Willie Mays Hayes x10 IC

Butt Kickers x10 IC

The Workout:

We moseyed to the top of the greenway to get instructions.  We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time.  The instructions were simple, run to light posts and do an exercise.  Repeat until we hit the bottom and then rinse and repeat all the way back up.  The exercises were:

Squats x20

LBC x15

Reverse Lunge x10

Heel Taps x20

Forward Lunge x10

Imperial Walkers x20

No Surrender x10

Hillbillies x20

At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.

Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises.  We then headed to back towards our cars for…

Mary:

Sleeping Hillbillies x10 IC each side

Hello Dolly x10 IC

Homer to Marge x10 IC

Announcements:

IPC continues tomorrow at Sheepdog.  Sounds like it’ll be a doosey.

Prayer:

Pothole’s back issues and also him leaving for training for four weeks.  Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.

YHC is having surgery to repair a torn bicep on Monday.  Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own

 

Honored to lead.  I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular.  I miss these mornings.

 

010000

wet-rocks-andres-bolivar

Sweaty Rocks

/in /QIC:
PAX: , , ,

FNGs: N/A

Warm Up: Frankensteins | Sir Fazio’s | SSH | Mtn. Climbers

The Workout: 5 PAX endured the suck with 2 smedium :rock:’s

Mosey with rocks

Wall Sits

5 rounds | 10 x

  • front squats
  • Frog hop over rocks crawl back
  • Should press
  • Mtn climbers
Erkins, Derkins, & Dips then Wall sits again
Moseyed back with rocks

Mary: Homer to Marge (Both legs then alternating single legs) | Pickle Pounders | Crunches | Box Cutters

Prayer: Pothole needs healing after his back surgery so he can make it to Warrant Officer School coming up soon.

Groundin and Poundin

/in /QIC:
PAX: , , , , ,

FNGs: None 

6 HIMs posted to GP on a cool dry morning for boulders and shoulders.  YHC brought the music box and discs but the disc golf tournament prevented us from any play.  

Warm Up:  10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, Sir Fazio Arm Circles (both directions)

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. 

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies

Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).

Mosey to the playground 

2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)

1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.

COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,

Prayer Requests:   Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.

Announcements: HSHM late Nov