New Q In Charge

New Q In Charge

YHC was honored to lead 13 PAX on a foggy morning at Chiseled. Little did we know that today was a special day as Rudy was named new co-Q for the site. To celebrate, I ask a simple question – when is 1.87 miles too far? A – When it’s all done in a sprint…

DiCCS given

Warmup

• Mosey to back parking lot
• 15 SSH IC
• 15 Grass Grabbers IC
• Calf stretching
• 15 Merkins IC
• Quad Stretch
• Let’s Go!

The Thang

• The concept was simple. Break into groups of 3. P1 & 2 perform exercises with sandbags at opposite ends. P3 Sprints from 1 end to the other. Rotate sprints until the entire team completes the required number of sprints.
• To add some flare, I decided to make it a competition, with the losing team paying a 15 burpee (each) penalty. Non-losers watch on in plank position.
• Round 1
  • Exercises = Sand bag Thrusters / Sand bag Rows
  • Sprints = 5 each
• Round 2
  • Exercises = Sand bag Squats / Speed Skaters
  • Sprints = 7 each
• Round 3
  • Exercises = Sand bag Lunges / Sand bag Roman Deadlifts
  • Sprints = 5 each
• Round 4
  • Exercises = Sand bag Cleans / Jump Squats (no bag)
  • Sprints = 5 each
• Round 5
  • Exercises = Sand bag Squats / Speed Skaters
  • Sprints = 7 each
• Mosey back to start
• Done!

Moleskin

• Everyone pushed extremely hard this morning, with the burpee penalty rotating between teams.
• While I could say something about everyone this morning, I have to call out 4 individuals specifically:
  • Mayhem – Welcome back! You promised to show and you proved to be a man of your word brother. Thanks for pushing!
  • Wedding Singer – Dude, you have dropped some serious LBs… Keep up the good work!
  • Bread Bowl – I thought the sprints would get you this morning, but you pushed harder than I think I’ve seen you push before. Awesome job!
  • Rudy – I’m not sure if it was co-site Q juice, but you were flying during your sprints!

Announcements

• 3rd F opportunities
  • Open Door – Sundays, 7:00am @ Five Stones Church
  • Sanctuary – Mondays, 7:30pm @ Brooklyn Pizza
• VQ for Wolverine – Thursday, 5:30pm @ Cuthbertson Middle School
• Congrats Rudy on being named new co-site Q