On the 4th day of Christmas…(that’s a week ago 29 Dec), the site Q Zima gave to me a crappy beatdown in the rain soaked morning with my fellow Green Flash PAX. Sir Zima has started a new tradition in that the next Q for this AO signs up at COT. So last week after absorbing 5 additional pounds of cold, wet rain, I quickly took the Q for this week in an effort to just end the misery and head over to Dunkin D for some coffeeteria.
Interestingly enough, last week it did thunder and you know what they say…10 days later? Old man winter comes like clockwork. Should make for fun weekend.
This weeks edition of Green Flash was a little better. 32 degrees, no precipitation, 13 PAX. With a few ideas in my back pocket, YHC did his best to imitate a Countrywide Q…all the better for the master himself to be present…and here’s what went down at this “make it up as you go” workout.
WARMUP: 2 laps around the parking lot with a mix of Karaoke and backwards run on the straightaways. Continue the mosey to the round-a-bout on the side of the school. Spread out between the 2 brick / concrete barriers.
- 15 Alternating Left / Right Step ups in cadence
- 15 Irkins in cadence
- 15 Dips (on my down)
- Repeat
Find a spot on the wall for:
- Peoples Chair (5 count down the line x 2)
- Balls to the Wall (5 count down the line)
Break up into 2 groups. 1 group would stay behind and do exercises on the same brick / concrete barrier while group 2 would run to the front of the school, do an exercise and run back. Flapjack.
Round 1:
- Group 1 – Dirkins and Dips x 10 each (repeat until Group 2 returns)
- Group 2 – Run to the front, 10 Merkins, Run back
Round 2:
- Group 1 – Squats and Irkins x 10 each (repeat)
- Group 2 – Run to the front, 15 Burpees, run back.
Partner up – run to the front of the school. Partner Carry around the loop (flapjack as needed) or substitute with a lunge walk.
Mini-Murph (with your partner). Partner 1 starts the exercises below, while Partner 2 runs a lap and picks up the count while P1 runs a lap. Keep repeating and plank hold until all the PAX are done.
- 100 Merkins
- 200 LBC’s
- 300 Squats
Repeato but with 100 Burpees instead.
Circle up for Mary.
- Reverse LBC’s x 15
- American Hammers x15
- Crunchy Frog x15
- WWII Situps x15
- In and Outs x15
- Good Mornings x15
Mosey back to the cars. Circle up. 10 half-burpees OYO. 25 LBC’s OYO. Finish.
COT / Announcements / Prayers
- Headgear’s wife – diagnosed with cancer. Prayers for her and their family
YHC shared some thoughts from my experience with the Jesus Calling devotional by Sarah Young. That’s been a blessing to me over the last few months specifically as I’ve dealt with challenges at work. I encourage you all to spend a few minutes at the start of your day in time alone with the Lord. You won’t regret it. He will change you, your heart, your perspective and use you to share his love.
YHC closed us out in prayer.
Coffeeteria afterward with 4. I’m grateful for the friendship and fellowship. Iron Sharpens Iron.
