- QIC: wingman
- Pax: ChickenWing, Christmas, Fumunga, kevlar, Limey, Orange Whip, PopTart, Rhapsody, Voodoo
My weinke’s too small
DATE: 2023-05-05 AO: Kevlar Q: voodoo PAX: Fumunga, Orange Whip, Christmas, poptart, ChickenWing, voodoo, Rhapsody, Limey FNGs: None COUNT: 8 I’m not known as a Bootcamp Q, so leading Kevlar with a bunch of strong young bucks was a little daunting. I searched my weinke archive and came across a gem from 2014 that included the Dirty MacDeuce. An oldie but goodie.
WARMUP: run around to the back road and out to Covenant Church Lane. Stop there for warm up (SSH, low slow squat, IW). Run back down the back road, stopping at every light to do 5 jump squats and every speed bump to do 5 burpees.
THE THANG: run back around the church to a wall for People’s Chair with air presses, BTTW, and more People’s Chair with one leg.
Mosey up to the carport area and start the Dirty MacDeuce: 4 laps with 12 reps of 3 exercises after each lap. Circle the church and then perform the exercises after each loop. The three exercises are a Merkin variation, Mary, and a leg exercise. We added a 5th lap because we had time. Then we went back up to the launch point for some walking lunges and belly sprints. Still ~10:00 to go, so I called for 7s on the hill by the lacrosse field with descending burpees at the top and decking jump squats at the bottom. Near, we moved on to Mary (plank, glute bridge, hollow body hold, protractor). A little time left, so we chased Christmas back to the overhang to pick up his jacket. Run back to the launch and you’re done.
ANNOUNCEMENTS: shirt order until 5/16 and Brewruck 5/27. Get orders in and sign up! On a more important note, please pray for Hammer and his family at this very difficult time.
COT: Orange Whip took us out with a solid prayer.
MOLESKINE: thanks to the pax for putting up with my Q this morning. I don’t know about them, but I got a good workout. There was a strong group in the front all morning that I assume were pushing each other. I was in the back, so I wouldn’t know. At COT, I learned I was the War Daddy. That doesn’t happen too often! Thanks for joining us, Fumunga! Please come back the next time you’re in town! I hope the bike ride went well!
WARMUP: run around to the back road and out to Covenant Church Lane. Stop there for warm up (SSH, low slow squat, IW). Run back down the back road, stopping at every light to do 5 jump squats and every speed bump to do 5 burpees.
THE THANG: run back around the church to a wall for People’s Chair with air presses, BTTW, and more People’s Chair with one leg.
Mosey up to the carport area and start the Dirty MacDeuce: 4 laps with 12 reps of 3 exercises after each lap. Circle the church and then perform the exercises after each loop. The three exercises are a Merkin variation, Mary, and a leg exercise. We added a 5th lap because we had time. Then we went back up to the launch point for some walking lunges and belly sprints. Still ~10:00 to go, so I called for 7s on the hill by the lacrosse field with descending burpees at the top and decking jump squats at the bottom. Near, we moved on to Mary (plank, glute bridge, hollow body hold, protractor). A little time left, so we chased Christmas back to the overhang to pick up his jacket. Run back to the launch and you’re done.
ANNOUNCEMENTS: shirt order until 5/16 and Brewruck 5/27. Get orders in and sign up! On a more important note, please pray for Hammer and his family at this very difficult time.
COT: Orange Whip took us out with a solid prayer.
MOLESKINE: thanks to the pax for putting up with my Q this morning. I don’t know about them, but I got a good workout. There was a strong group in the front all morning that I assume were pushing each other. I was in the back, so I wouldn’t know. At COT, I learned I was the War Daddy. That doesn’t happen too often! Thanks for joining us, Fumunga! Please come back the next time you’re in town! I hope the bike ride went well!
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