Date: 2024-04-05 AO: centurion Q: Cheese Curd , Starch PAX: Mr. Magoo, Pilgrim, Snuka, Benny, snowflake, Rawhide, Project Z FNGs: None COUNT: 9 Filling in for a vacationing WT, I asked Starch if he would like to VQ or Co Q and he was all in. Was it the opportunity to demonstrate that he has been practicing cadence count in his sleep or working on the best disclaimer speech. Either way he was ready to kick off the first 22 mins (on the button).
WARMUP: Starch lead us to the original parking lot for warmups SSH, IW, runner stretch, potato picker and same merkins – all in perfect cadence
Head over to the deck
THE THANG: Partner up: Partner 1 and 2 go in different directions, go up the stair ls to level 2, meet in the middle for 10 merkins, 10 flutters and 10 lunges (each leg). Run back down and 5 burpees repeat on level 3 and 4
Move onto the ramps: sprint the up, jog out the flat then 3 exercises, American hammers, squats and merkins (?) Complete the Circut all the way to the top
At the top, turn over the perfectly executed first half to his co Q
Cheese Curd lead the following Head down the stair and follow Snow Flack to the “other” rock pile….not so much a rock pile, so we headed back to the original plan.
Stop for some marry and eventually ended up at the rock pile and grab a lifting rock
Deconstruct the thruster 25 of each -squats -curls -press Put them all together for 20 thrusters
25 of each -sit up press -Russian twist -flutter press
Take a small break by placing the rock overhead an going into the bank parking lot, switching to farmer carry (fail) and then back to overhead
25 of each -up right row -shack the baby (front press) -triceps
20 of each Russian twists Flutter press Big boy sit up
Head home
MARY: yep, your welcome for them washboard abs
ANNOUNCEMENTS: WTF, GoRuck Light, Savage race
COT: Starch took us out -well done Starch on a flawless first half. Disclaimer, cadence count and execution to the min was perfection. He even started on time -even though he was my CoQ, I still gave him a hard time. Not only was he not shaken, he threw some shade on my disclaimers (non existent). Damn kids, don’t respect their elders -YHC on the was a hot mess. I doubted my plan and opted for a different rock pile, causing for a longer then planned run. We got back late and I probably screwed up something else along the way -were we the strongest power couple or the greatest tag team…the future is truely unknown, but everyone got 46 mins of work and stronger for it.