With MacGruber calling for a last minute sub due to a work trip (some of you work?), YHC figured “have sandbags, will travel”, so the sandbag reign of terror continued. Mister Rogers even commented that I’d have to start paying rent to ZH soon for these bags and ladders. Let’s hope they don’t notice!
Make this the 3rd workout this week I’ve Q’d at an AO I’ve never Q’d before….a goal I set for myself to venture out. 14 showed up, including Nancy from Greensboro, who must have read the twitter hype of the “Q Prowess” and made the hour + drive in for this version of Ethanol (I was saddened to find out he was actually here for work). Anyway, grab sandbags from my truck, place them around the circle, and here we go:
Warm-up: SSH x 25; Imperial walkers x 15; Good mornings x 15; and Jack Webbs (merkins w/ sandbag presses) 1:4, 2:8, 3:12….10:40. Unlike Monday where the DL guys had to do all sets with a bag, we had 10 bags among the 14, so most sets of presses were with bags, but not all. Carry bags up the stairs to top level of deck.
The Thang: Count off in groups of 3 for 3 stations….this was going to be a simple yet effective workout. Each station below was 5 minutes for the first rotation through all 3:
–Station 1: agility ladder, four staggered cones, agility ladder, four staggered cones, agility ladder (stretching basically the width of the deck). Choice of method through ladders (hop scotch, icky, high knees, ski, etc…..just can’t repeat a move on consecutive ladders. Run, shuffle, karaoke….whatever you want between cones.
Station 2: 5 minutes of whatever you want to do with a sandbag (press, curl, extension, row, or squat).
Station 3: 5 stop suicides back across the deck with 3 merkins required at each cone and the starting point.
After groups made it through all 3 stations, we went through stations again (3 minutes each this time) with a little different rules:
Station 1: Plank walk down the ladder with a merkin done in each hole / wrung, bear crawl the cones, plank walk merkin the 2nd, bear crawl cones, plank walk merkin down the 3rd ladder -> Might not sound that bad, but IMO this one really suck, especially given my group hit this one last. I believe Deliverance was doing plank walk clap diamond merkins while telling jokes, but he’s on another level from the rest of us.
Station 2: 3 minutes of whatever you want to do with a sandbag (press, curl, extension, row, or squat).
Station 3: 5 stop burpee suicides back across the deck with a burpee required at each cone and the starting point.
Wrap-up / Mary: Flutter x 15 holding bags over chest; Hammers x 15 with bags; Jack Webbs (merkins w/ sandbag presses) 1:4, 2:8, 3:12, 4:16, 5:20….out of time, but enough time for 10 curls OYO.
COT: I promise this wasn’t my first Q, but it seemed like it when I forgot the whole name thing….oops. Krispy Kreme run 2/14, Seems like something else on events, but I forget. Prayers for Johnson family who lost a lost a daughter recently, prayers for DL/IR guys for continued healing, prayers for Pergo and girlfriend as she moves and starts new job, and prayers for Cherie Berry’s friend who recently suffered an injury (hope I got that right). CW closed us out superbly as always!
Thanks for the opportunity to Q, albeit a last minute fill-in. Always enjoy seeing different sites and faces. Oh yeah almost forgot: support these DL / IR workouts. They’re challenging, worth your time, and I’m sure those guys would like to see some new faces!
Epoxy, out.
