Thanks to Epoxy for getting me out of my Q slump by asking me to Q this morning. I last Qed in August nearly a year ago. I developed bad knee pain last Fall which got steadily worse. I ran through the pain at BRR, ran in several races, and eventually my body said enough. I could hardly walk. Finally after knee surgery in February and a long recovery I’m mostly back. Listen to your body! Slow down and rest your body if you develop pain. Don’t be an idiot like me and push through pain. Staying fit is a journey and you need to stay healthy. I learned my lesson the hard way.
Pass Out Hammers – get a tire
Jog to courts
Warm Up
SSH
Good Mornings
Windmills
Fazio Arm Circles
Imperial Walkers
Swiss Merkins x 16
Jog to track
Set 1
Barbarian Squat x 20
Grave diggers Right x 20
Joust Right x 20
Barbarian Squat x 20
Grave diggers Left x 20
Joust Left x 20
Tire Slams Right x 20 OYO
Tire Slams Left x 20 OYO
Run Around Track with hammer – Paddle hammer on straights – hold hammer straight around bends
Set 2
360 Right x 20
4×8 Lunges Right x 20 (hammer left shoulder)
360 Left x 20
4×8 Lunges Left x 20 (hammer right shoulder)
Tire Slams Right x 20 OYO
Tire Slams Left x 20 OYO
Recovery run around track
Set 3
Partner Up
Partner 1 runs around track
Partner 2 – hammer flies and presses with both hammers
Stack up tires
Dips off tire x 15
Derkins x 10
Dips off tires x 15
Derkins x 10
Tire Slams Right x 20 OYO
Tire Slams Left x 20 OYO
Recovery run around Track
Set 3
Tire Slam Ladder
2 Slams Right
2 Thrusters
4 Slams Right
4 Thrusters
6 Slams Right
6 Thrusters
8 Slams Right
8 Thrusters
5 Slams Right 5 Slams Left
10 Thrusters
Tire Curls x 20
Tire Squat Press x 20
Tire Curls x 20
Tire Squat Press x 20
Tire Burpee Press x 10 OYO
Tire Burpee Jump Overs x 10 OYO
Tire Roll x 20
Run back to start for Mary
Mary
LBCs x 20
Low Slow Flutter x 20
Toe Taps with hammer (weight on right) x 20
Toe Taps with hammer (weight on left) x 20
American Hammer with hammer x 15
Have a Nice Day!
Done
Ouch! I felt that one! The hammers and tires work muscles I’m not used to working. I’ll be sore in the morning.
Prayer Requests
My father Charlie has recurring prostate cancer that is aggressive. He is taking hormonal therapy and starting radiation treatment next week. Pray for a full recovery.
Swirly took us out with a great prayer.
Thanks for the opportunity to lead and to serve gents! Aye!
Screech
