The PAX: Bratwurst, One Star, Figi, Goodfella, Easy Button, Schneider, Lazy Boy, Gerber, Recalculating, Premature, Dana, Bottle Cap, Frack, Transporter, Delta, Rockwell
16 strong men posted on this balmy morning with the temperature hovering around 60 degrees. A shout out to Goodfella for arriving early with cinder blocks. The disclaimer was given and we were off…
Here’s what went down:
Warm Up Mosey
SSH x 20
Imperial Walker x 20
Potato Picker x 10
Mountain Climber x 10
Plank Jack x 10
Mosey to the wall behind the school:
10 Five-Count Wall Merkins in cadence
25 Air Press in cadence
25 Jabs in cadence
10 Five-Count Wall Merkins
Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack
Donkey Kicks – 100 combined
Mike Tyson – 50 combined
Mosey to picnic tables
30 Dips in cadence
20 Steps Ups OYO
20 Derkins in cadence
Mosey back to parking lot
Partner up again for cinder block work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:
Curls – 150 combined
Triceps Press – 150 combined
Shoulder Press – 150 combined
Parking lot suicides. At each line do 10 LBCs with 1 Burpee on the return
Back to COT for Mary – Ab work
When incorporating rocks or cinders I usually do that at the beginning of the workout. This morning I switched it up and saved that for the end. My arms were toast at that point (am I the only one?) and the struggle to get in 150 reps was real! Lesson learned! Thanks for the great push by everyone and thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
Bottle Cap on Q at Arsenal in Indian Land Thursday morning. 5:30 am – Indian Middle School.
Thursday night Clyent Dinner at Cuthbertson Middle. Frack on Q.
F3 social at Queens South on Thursday night – 7:30 pm
Q School on Saturday. 6:30 am Cuthbertson Middle School.
Prayer request – Please keep Gator Cubs son (Henry) in your thoughts and prayers.