I had my (pre) Birthday Q the day prior at Dawn Patrol and was pretty tired the night before, so I soft committed to a proper birthday Q at Lame Duck. Rolled in at 0530 ready, and answered in the affirmative when Yukon asked if I was doing it.
-20 Side Straddle Hops
-10 Good Mornings
-20 Imperial Walkers
-10 Sir Fazio Arm Circles forward
-10 Sir Fazio Arm Circles reverse
-10 count leg over leg stretch (left over right)
-10 count leg over leg stretch (right over left)
-World’s Greatest Stretch (left side then right side)
-Grab a rock, walk to the soccer field. Leave rock by the fence, line up at edge of track along the long side of the soccer field.
-7-11s (traditional 11s plus 7 reps of another exercise each time through the middle). Elevens: Squats and Mercans. Seven LBCs each pass through midfield.
-Grab rocks, mosey to baseball diamond (pentagon since we had 5 PAX).
-10 reps of rock curls, overhead presses, triceps extensions, bent over rows.
-Home Run: Each PAX takes turns calling an exercise that is performed by the group while that PAX runs the bases. I think we did three cycles of this.
-Leave rocks, mosey to wall for People’s Chair with 10 counts down the line and back.
-BTTW with 10 counts down the line and back.
-Mosey upstairs for 10 reps of L-R step-ups, Ircans, Dips, Dercans, and Old Lady Crunches (misheard elevated crunches).
-Mosey back downstairs to rocks for Mary.
-PAX take turns calling and leading various core exercises with and without rocks. Rock LBCs, Freddie Mercuries, Homer to Marges with Rocks, etc.
-Have a Nice Day.
Yukon took us out.
Dawn Patrol and Lame Duck are the two AOs I attend the most, and it was great to lead both back to back this week. Great work by Flying V, his third post in his first week! I’m looking forward to many more posts as a 46 year old.
PAX: Flying V, Go Long, Pigpen, Velvet, Yukon Cornelius
Workout Date: 07/26/19