Ab Work and Sex Robots

Ab Work and Sex Robots

14 men braved the gloom this morning for a few laughs as we killed our abs and non-pushing muscles (aka backs and biceps). This was admittedly, not a typical Q for me as there were 0 burpees, 0 touching, and ended up being sub 2 miles. I hope it still translated into a hard workout, but that will be determined as everyone tries to get out of bed tomorrow morning.

The Warmup

• DiCCS completed (with some reminders from Dancing Bear)
• Quick lap around the parking lot using right turns – This threw the PAX for a loop right out of the gate, starting the mumblechatter around why people automatically turn left. The consensus seemed to be it’s Nascar’s fault…
• Circle up for:
  • 20 SSH IC
  • Downward Dog
  • Calf Stretching
  • Arm Circles (20 forward / 5 reverse)

The Thing

• Mosey to front of school for a little light pole suicides
  • Up 1 – 10 LBCs
  • Back to start – 10 Romanian Deadlifts (total)
  • Up 2 – 10 LBCs
  • Back to start – 10 Romanian Deadlifts (total)
  • Up 3 – 10 LBCs
  • Back to start – 10 Romanian Deadlifts (total)
  • Plank for 6
• Mosey to bus parking lot
  • Ab Web – 1 Big Boi Sit Up / 4 Heels to Heaven (up to 10/40)
• Mosey to playground & partner up w/ coupons
  • P1 = Pullups (AMRAP)
  • P2 = Run to lightpole / 10 rows w/ coupoun
  • 4 total rounds
  • Plank for 6
• Mosey to Coupons for more partner work
  • P1 = Curls with coupon (AMRAP)
  • P2 = Run to school and back
  • 5 total rounds
  • Plank for 6
• Quick 20 Supermans IC
• Mosey with coupons to front of school for some American Hammers (20 IC)
• Time!

Moleskin

• The Ab Web was a crowd favorite for sure. TONS of mublechatter and jokes here, including comments about sex robots, dropping logs, and 24 being a great year. The Web was tough enough, but trying to do it while laughing was a new twist. Thanks for keeping it light guys!
• This definitely was not my most difficult Q, but the goal was to do something different, with no pushing exercises as these muscles get worked in huge disproportion to our pulling muscles.
• Great job by everyone today. Everyone pushed hard and I hope got both a good sweat and a better laugh out of this morning.

Prayer Requests / Announcements:

• Catfish’s family friend who lost their 20 year old daughter to a tragic horse fall
• General prayer for those struggling with cancer, including my father-in-law who got the word that his pancreatic cancer has spread
• Susan G Komen Race for the Cure – October 5th (sign up under Heather’s Heroes (Ice 9 and Transport’s wives) or Speed for Need)
• Thanks Mad Dog for taking us out.