Site QIC started a new job this week which lead to my first Q at Kenny’s Grave. We had 6 ready to go PAX regulars and 1 FNG ready to get his feet wet. It was bright in the gloom so we ventured off course. Jeff Wells was going to be our course for this mornings beat down.
Warm Up:
Two laps around the parking lot then circle up
SSH x30 increasing speed half way through
Mtn Climbers x20
Hillbillies x30
Star jumps x20
Stretches
Jeff Wells Assistance
Indian run to the end of the trial with various exercises along the way.
Start off with an Indian Bear Crawl one complete cycle.
Up and running to regular IR. Wait until runner is all the way to the front before going.
Stop for plank jacks x20
Reg IR
Stop for merkins x30
Reg IR
Stop for sole squats x30 (touch outside sole of shoes on the down)
Reg IR
Stop at gate to turn around. Partner wheelbarrow as far as you can go then switch
Lunge up to first group and plank out
Regular jog
Sun god – Fazio arm circles forward, then reverse, then overhead, then out front x20 in cadence for each
Reg jog into karaoke to the right then to the left
Something else painful but forgot
Reg jog into backwards jog, turn back to reg. Last 100 yards sprint to dugout.
Mosey over to dugout for pull ups. 2 sets of 10
Mary at parking lot
Side bends x20 each side tapping outside of knees
Side ups with elbow on pavement (ouch) and other hand on hip lifting up to sky, x10 switch
Freddy Mercury x20
Heels to heaven x20
LBC x20 (slow release)
Announcements: none
Prayers: Imp for his career, Yosef on new job, Darby’s wife and 1.0
Banana Seat took us out.
