19 Pax showed up at Watchtower this morning for a gentle uplifting workout. But before we get into the particulars we made sure to have a little discussion about DCCS.
DCCS – is something that all Q’s and Site Q’s should concentrate on for 2019.
- Disclaimer – Ensure disclaimer given
- CPR Certified Recognition – dibs on BC as he had on the cherry lip balm this morning
- Cell Phone – ensure at least 1 pax has cell phone on them – we have 3 this morning (thank you)
- Safety Brief – quick overview of plan and to wear vests if you have them
With that out of the way lets mosey
- Warmup:
- 15 x SSH
- 15 x Imperial Walkers
- Old Man Stretch (got you MB – welcome back)
- 25 x Merkins
Thang:
Pair of 7’s
Partner up with someone and P1 runs one way around 4 islands in Target parking lot P2 runs the other way around.
When you meet up start with 6 x Handslap Merkins.
Continue going in opposite directions.
When you meet again 1 x Handslap Burpee.
Continue going this time 5 x Handslap Merkins and 2 x Handslap Burpees.
Finish when complete 1 x Handslap Merkin and 6 x Handslap Burpees.
When finished join the Burpee Indian Run
Deadwood Webb
Run to island and back to cart return
4 x incline merkins at cart return
Run 2x island and back to cart return
8 x incline merkins at cart return
Lead group completed about 5 rounds before moving to next exercise
Double Barrel Indian Run:
Create 2 lines and Burpee Indian Run around Petco to Hickory Tavern
Back 2 pax in each line drop for burpee and sprint to front.
Frack Webb:
Derkins/Dips
Starting at 1 derkin and 4 dips
Go up to 10 derkins x 40 dips
(Frack would have been impressed with the complaints on this one)
Based on Fuse math we completed 55 Derkins and 220 dips
Dana Webb:
Heels to Heaven/Flutters
Start at 1 Heels (intentional “Heels” just to get Wolfpack fans warm under collar) to Heaven and 4 flutters
Go up to 10 Heels to Heaven x 40 flutters
Completed 55 Heels to Heaven and 220 Flutters
Hooch Time:
Just to ensure we ran over time completed 20 x toe touch LBCs to dismay of Zin
Moleskin:
- Cold pillow next to YHC this morning as Deflated was MIA, waited outside his other home until 5:18 before carrying on without him
- As 5:30 approaches, YHC trying to do best braveheart impression and hold the group back from going waiting on either the Jingles entrance or One Star/Lazy Boy/Krusty/Boitano clown car to arrive – but again disappointed. The Mini must be in the shop getting a tune up
- Glad to see
Rip Van Winkle Blue Screen made it off the Nali couch this morning and came to workout with us - Welcome back Money Ball and liked your cute Little Tykes Deadwood headlamp. Looks like a Mad Dogg colonoscopy scope coming at you when it approaches
- Strong effort by Fuse on the Webbs and appreciate the math calculation. Look forward to the new exercise to be broken out at next Q
- Trojan/Inspector Gadget – continue to show up and put forth great effort. Well Done!
- Ice 9 – always appreciate the superb counting and way to push Deadwood during the 7’s
Announcements:
- Collective Prayer request for Longo Family on Wednesday 1/16 from 7 – 8 pm. Where ever you are, please take a moment to pray for the family so we can join our hearts together to pray for this family
- Gremlin (CSAUP event) this Saturday if interested get in contact with Recalc, Dana or Deadwood
- Q School next saturday hosted by Posse/Moneyball if interested reach out to them – great refresher for all and a excellent program for anyone who has yet to Q
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