Don’t let an irregular modality stump you

Don’t let an irregular modality stump you

What the he!! is that?

What the he!! is that?

When: 02/08/2014

QIC: Gullah and Lab Rat (YHC) Co-Q

The PAX: Night Court, Fletch, Hacker, Yankee, Big League Chew, Byron, Lab Rat, Gullah

Eight hearty souls scoffed at the cold and embraced the Daily Special.



Gullah on Q


  • SSH x 20 (IC)
  • Merkins x 15 (IC)
  • Low, Slow Squat Jumps x 10 Civilian Count (IC)
  • Lawn Mowers-x 15 each arm-Civ. Count (IC)
  • Upright Rows-x15 (IC)
  • 1 Lap Around Track
  • Man Makers x 15 (IC)

5 Sets of the following (OYO)

  • Good Mornings x 10
  • Tricep Extensions x 10
  • Push Press x 10 each arm
  • High Pulls x 10 each arm

Ran across field and back after the 3rd set

Resistance Band Rainbows 5 x 10 reps; partner anchors for resistance; flap jack with partner after ea 10 reps

Mosey to the basketball courts

Lab Rat on Q

Tree stump – Burpee Modality: 6 tree stumps ranging in height (15-24 inches high) arranged in a zig-zag pattern with ~ 5ft between each stump.

Pax #1: 1 burpee per jump stump out and back for a total of 12 burpees while Pax did the called KB exercise. Repeato with each Pax doing 12 burpees.

  • Biceps curls, two-handed
  • Lunges, alternating legs
  • One Handed swing; change hands at the top
  • Sumo Squats w/ upright row
  • Clean, one-handed
  • Figure 8 with bicep curl at top
  • Snatch
  • Half Viking Salute
  • Squat Row
  • Two Handed Swing
  • Clean

5 minutes of Mary (IC)

  • LBC x 15
  • Cumberland Co. Viaducts x 15 ea side
  • Flutter press w/ bell
  • Freddy Mercury
  • Russian Twists w/ partner and KB x 15 to the R and x 15 to the L

Time’s up, pencils down.




The hearty souls of Olympus stood up to the Co-Q 1-2 punch.

Gullah’s COP appetizer quickly shook the PAX out of their Saturday morning haze and readied the body for the main dishes. Course one was more than we could chew, a case of “my eyes are bigger than my myocytes.” The second course employed some of Byron’s circus equipment. This highly functional exercise with the thick elastic bands taxed the shoulders, core, and lower extremities, a true crowd pleaser. The third main course was a bit irregular. On first glance the Pax may have been thinking (“What the he!! is that?” Read as Bill and Steve on SNL, circa 1979; YHC borrowed the active timer concept from Byron’s Traveling Circus. The Pax completing the burpees served as the timers for the called KB exercise. Despite the previous dishes served, the Pax hastily completed the tree stump – burpee gauntlet, keeping the reps of each called KB exercise to a reasonable minimum.

It was our honor to lead the PAX this AM.

-To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. Buddha


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