YHC was eager for the Q today. It had been awhile since my last Q and I’ve been on the road a lot the past month. The PAX of 14 pushed (me) hard and I definitely felt it. No FNGs. Here we go:
Warm-up:
SSH x 20
Burpees x 5 OYO
Fazio L/R x 15 each
Burpees x 10 OYO
GM x 10
Burpees x 15 OYO
Run down to the rock pile
The Thang:
Burpees x 10 OYO
Grab a rock and form two groups
Group 1 – rock curls AMRAP, Group 2 – run to the top of the hill – starjumps x 10… run down and flapjack
Group 1 – rock triceps ext AMRAP, Group 2 – run to the top of the hill – L/R alternating jump lunges x 10…run down and flapjack
Group 1 – rock shoulder press AMRAP, Group 2 – run to the top of the hill – sumo jump squats x 10…run down and flapjack
Group 1 – American Hammers w/ rock AMRAP, Group 2 – run to the top of hill – prisoner squats x 10…. run down and flapjack
Group 1 – rock diamond merkins AMRAP, Group 2 – run to the top of hill – air squats x 10…run down and flapjack
put the rocks up…. Burpees x 10 OYO
Mosey to the baseball field
Line up on the left field grass facing the left field fence….
Swiss merkins x 10… sprint to the fence and back
plank jack x 10… sprint to the fence and back
ski ab x 10… sprint to the fence and back
chilcutt x 5 count around…sprint to the fence and back
chilcutt peter parker x 10…sprint to the fence and back
burpees x 10 OYO….sprint to the fence and back
Mary
Burpees x 10 OYO
Deliverance special….Plank into squat repeats x many
LBC x 20
Hammers x 20
6″ leg hold x 5 count around
Burpees x 10 OYO…. done.
Announcements – note the new site Qs at many locations. Help them out and sign up to Q. Arena today, New ruck workout – Gideon – on Mondays at Shelley Lake.
Prayer requests – Mayhem remembering his sister who passed away a year ago today, Beaver co-worker who is sick, YHC has felt a lot over the past month… More on that in the moleskin.
Friar Tuck took us out with grace as he always does.
Moleskin:
–Von Trapp and Mayhem have an extra gear (or two). They pushed through the sprints like champs
-Life is a gift from God. It is time bound. We are not guaranteed anything. In the past month, I’ve known 5 people who got “the call”…. terminal cancer, suicide, heart attack, significant family issues…. I am reminded that it can, and will, change at a moments notice. Give thanks to God for what you have, work hard, play hard and help others who need it. “Each day provides its own gifts” – now go find them.
Dingo
