- When: 11/30/18
- QIC: Negative Ghost Rider
- Pax: Butterworth (RESPECT), Cold-Cut (DOUBLE RESPECT), Hightide (RESPECT), Negative Ghost Rider, Otown (RESPECT), San Fran, Sledge, Southern Fried (RESPECT), Stern
9 of us showed up early this morning to embrace the suck at Boyd Lee Park for BlastOff. Since this was my VQ i had come prepared to dish out a high paced workout that i hoped that i could live up to. I arrived the youngest Pax and was joined with many Clydesdales. From me “ghosting” (claimed by the fartsack) on the last time i was suppose to VQ, to my extended hiatus, I was pretty nervous, but everyone made me feel right at home. For the exercise we did a a variation of Dirty 30’s. For everyone out there wondering the Q sauce is real! Thank you to all the Pax that showed up
Warm Up
None, due to my nervousness and lack of attendance.
The Thang
- Run 1 mile
- 30 oyo Air Squats
- 30 oyo WWI
- mosey to rock pile pick up a manageable weight stone
- 30 curls in cadence
- 30 chest presses in cadence
- 30 triceps extensions in cadence
- Return rocks to pile, mosey to the flag
- Merkin / Sit-up SeeSaw (for lack of a better name)
- 10 merkins followed by a sprint then 1 sit-up, sprint back, 9 merkins, sprint, 2 sit-ups….etc.
- Run 0.5 miles, meet back at flag
- Merkins to the song Flower- Moby ( Bring Sally up, Bring Sally down)
- 3ish Mins of Mary.
Prayer Requests
- For all the Pax that couldn’t make it out due to injuries and their families with sick young ones
TClap |
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