The Grind

The Grind

This was my first Q duty since recovering from a stress fracture in my foot.  After nearly two months of limited exercise, I had begun to get back into some of the more cardio heavy workouts recently.  It’s been tough, so I was hopeful I had enough in the tank to lead the men to a good workout this morning.  Hope it didn’t disappoint.  Here is what we did…

After planting our brand new shovel flag in the ground at PDS, we mosey’d down to the track to take a warm-up lap, then circled up in field for…

COP

• Windmill x 20
• Hillbilly squat x 20
• SSH x 20
• IW x 20
• HR Merkin x 20
• Mtn Climber x 20
• Peter Parker x 20

Jog over to the goal line on the football field and get into groups for 3-man grinders.

• Set 1 – Two do squats while the third bear crawls between them
• Set 2 – Flutter kicks with Burpee broad jumps
• Set 3 – Merkins with Lunge walk

Mosey to the stadium with a stop for people’s chair (left leg up, right leg up, air presses x20 IC)

Bleacher grinders

• Set 1 – jump-ups/step-ups at bottom / wall touches at top / other man runs steps normal run – repeat until each man has run steps three times
• Set 2 – dips at bottom / tricep push-ups at top / hop up steps on left leg, right leg, both

MoM

• Dolly x20
• CCV with knee crunch x10 on left and right

NMS

The heat may be taking its toll.  We had a small group this morning, but we had some great fellowship.  It has been a little while since I’ve Q’d, so it was great to return to action.  Thanks for the opportunity to lead.

Great to see you this morning Joker.  That is the first time I’ve seen someone do peoples chair while facing the wall.  As usual you were ridiculously fast on those bear crawls…great work.  I enjoyed knocking out those grinders with you and Tesla.

Arena rightly called me out on the bleacher work…definitely looked better on paper.  Nevertheless, you, Chowda and Ray Charles were killing it. Nice work guys!

Ray Charles….enjoyed the PDS history lesson from our local alum this morning.  Still wish they would have installed some fans or something on that field.  Does the wind ever even blow in that bowl??  Man the air is thick down there!

Again…thank you men for the honor of leading this morning.  Please come out again next week!  Thanks Ray Charles for taking us out!

Announcements:

• F3 Golf
• Alexander Children’s Network – first Saturday of the month starting in the fall (contact Joker)
• Prayer groups with Johnson C. Smith athletes in the fall (contact Ray Charles)