The Q’s Winkie & Ball

The Q’s Winkie & Ball

Woke up real early this am in preparation for this Q trying to make sure everything worked out fine. Got there and began to gather my gear to bring to the stations, when Fuse rolled up from his long journey from The B&C to help provide gear and set up. We had parked right next to the stations in order to set up with the intent to move them to the regular parking area when we finished however some pax caught us a little early and before I knew everyone had.

The Thang:

11 Pax showed up today to truly become MEN

• Meet up in center parking lot
• Foundations thoughts “Rudy said he would be here to weigh in for the competition and hes not even here.”
• Mosey up to the front of five stones then circle back to to the parking lot behind Mt. Chiseled
• THE WARM UP
• 25 SSH’S
• (It was about this point Rudy came Moseying in after finding us )
• 20 Imperial Walkers
• 20 Monkey Humpers
• Mosey to the 9 Stations and explain and demonstrate the workouts
• Mosey to the opposite side of Mt. Chiseled and explain the Q-Ball
• Then pair up/ break into 2 groups
• One group Starts at the stations while the other group rolls the Q-Ball and do as said
• The Q-Ball group is the timer and when they are done they run back to the stations and continue that rotation until you have completed all 9  stations
• The Stations were

1. American Hammers with Slam Ball (20LBS)
2. Kettlebell Swings (25 or 35 LBS)
3. Sumo Lift with Concrete Bucket (40LBS)
4. Squat Press (30 or 35LBS)
5. Curls (15, 20, 25LBS)
6. Front/Lateral raises (15LBS)
7. Single arm Rope Swing with Plank
8. Truck Tire Flip (200LBS)
9. Cinderblock Clean and Press

• The Q-Ball Workouts were

1. 20 Burpees
2. 20 Merkins
3. 30 Mountain Climbers
4. 30 American Hammers
5. 30 Sec. Side Plank X2
6. 1 Min Air Wall Sit With Air Presses
7. 20 Triceps Dips
8. 15 Jump Squats
9. 30 Freddie Mercury’s
10. 15 High Knee Jumps
11. 15 Jump Lunges
12. Rollers Choice

Once the minutes began to tick by I had about 10 minutes left and decided to do one more rotation then just one more then everyone circle up and roll the Q-Ball a couple times and Time

The Moleskin:

Good job to every one today everyone did a great job and Welcome Double Doink “aka Double D”

A few audibles and a little confusion all in all I think it turned out to be pretty good.

Announcements:

Bible Study at five stones start back up next Wednesday at 6:30

The Weight loss competition has begun and good luck to everyone!