17 men arrived on the first day of June to do some work. Veteran crew so brief disclaimer and off we went.
Mosey through the parking lot for about .25 miles before circling up
COP
SSH X 10
IW X 20
Merkin X 15 (in cadence)
MC X 20
Hold Plank (6 inches)
THANG
Grab a lifting rock (Holy Crap, Ickey’s rock was HUGE)
Curls X 20
Merkins (OYO) X 15
Chest Press X 20
Wide Arm Merkins (OYO) X 15
Tricep Extensions X 20
Dive Bomb Merkins (OYO) X 15
Gather in groups of 3 for 3 rounds of grinders. Keep 1 rock for each group.
Station 1- Curls, presses and tricep lift with rock
Station 2 – Jump Squats (round 1) Squats (round 2) Lunges (round 3)
Partner 1 stays at station 1 for rock work. Partner 2 & 3 run across lot station 2 (lamp post). Partner 2 performs called exercise while partner 3 runs back to relive partner 1.
Put rocks back and line up horizontally in parking lot. Broad Jump to 1st line, Bear Crawl to 2nd line, Broad jump to 3rd line. Turn around and Bear Crawl to 1st line, Broad Jump to 2nd line and Bear Crawl to 3rd line.
Mosey over to the “Snack Shack” and partner up. Partner 1 performs called exercise on bench while partner 2 runs across parking lot to lamp post and back to relieve partner 1.
Round 1 – Jump Ups / Step Ups
Round 2 – Dips
Round 2 – Decline Merkins
Mosey back to launch spot and plank while waiting on the six. Head to the bottom of North Face for 3 rounds of hill work. 5 get-ups at bottom and 5 burpees at top.
Mosey back to launch spot for 2 rounds of sprints to light post.
4 Minutes of Mary
Flutter X 20
Heals to Heaven X 20
LBC X 30
Elbow Plank for last minutes
YHC signed up to Q a while back but procrastinated in planning. The plan was to do a little bit of everything and cover a lot of ground. Mission Accomplished! Good to see a few PAX who have not posted since 2015 (Lambeau & Night Rider). Night Rider arrived a little late but caught up during COP. Lobsta Roll is known to pick a big rock but Ickey Shuffle gets the (Man of the Day Card) for the size of the rock he chose. YHC laughed and lost count briefly upon seeing it. North Face going to be scratched from the plan if it rained last night. I kind of wish it rained. Thank you Lobsta and McGee for the opportunity to lead.
Announcements:
Need more Q’s – Contact Lobsta Roll and McGee
Q School Saturday – 6am-8am at Panera at Arbo
F3 Dads – 9am Saturday at francis Beatty Park
Wet Stone Mentoring Program – Need volunteers – Contact Lex Luthor
Strong Q Margo. Great to get all over that 100 acre campus. Feeling that one during and after the workout. Scared to eat lunch as it may lead to some nodding off at the computer this afternoon. Really nice to get back out with some regularity. Solid group today at Anvil as is always the case. Kotters to Lambeau and Night Rider. Glad to have you guys with us today and hope to see you back out soon.
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