YHC rolled up to the Root Elementary parking lot to witness Dice already there and ready to get it on. Today was both my maiden Q and my birthday, so I was super pumped to get started. I’m sure I cruised through the whole workout on adrenaline alone.
We had no FNGs today so the standard disclaimer was glazed over. As always, our #roadtorecovery group knows to substitute exercises or stop if something hurts. The good news is, our “regulars” seem to be on the mend!
This morning, YHC came up with a few sets named with funny acronyms representing the individual exercises to be done. Maybe a little overly confusing, but the PAX were able to grok the intent with no problem… I think…
The Thang
Warmup
Good Mornings x 25
SSH x 25
Prisoner Squat x 25
Sir Fazio Arm Circles x 25 (front/back)
Shoulder Shrugs x 25
Windmill x 25
Mountain Climbers x 25
Quick Feet x 25
Leg Crossover Strech x 25 (Q count)
Head over to turf.
SMILE x2
S – SSH
M – Merkins
I – Imperial Walkers
L – LBCs
L – LBCs
E – Extended leg from plank position
In between SMILE sets, lunge walk to the school building and back.
Recover and head up to top tier benches.
FROWN x2
F – Four pack (dips, step ups, high irkins, step ups) x 15
R – Raises on calves
OWN – 10 burpees oyo
Recover (walk) to bottom parking lot.
BITCH x1
B – Bear Crawl up driveway
I – Imperial Walkers x 15
T – Turn and squat (4 count) x15
C – Crab Walk down driveway
H – Hold Plank
Recover (walk) to turf.
Mary
Plank, Sarkozy, Plank, Putin, Plank
Prayer squats x15
American Hammers x15
Name-o-Rama
Announcements
2nd F at Ridgewood Wine & Beer. Epoxy will be there basically all day (ha, ha).
Dice will be Q at Catalyst tomorrow, Saturday, 10/11/14 at 7:00 AM.
Prayer Requests
Continued love and prayers for Orwell’s father.
Q Thought of the Day
- John 15:13 “Greater love has no one than this, that he lay down his life for his friends.”
- The U.S. Naval Academy opened this day in 1845. Thanks to those who serve in uniform!
Close out
YHC took us out with thanks and praise for those military members who serve and protect us daily. Thanks to God for our freedoms and opportunities!
