- When: 01/05/18
- QIC: Abu
- Pax: Abu, Aquaman, Boston Lager, Cable, Chestnut (2.0), Cousteau (moved), Fredstinko, String Bean, Tonka, Whatley
Warm Up
Merkin x 10 IC
Squats x 10 IC
Angle Grinder Merkins x 10 IC (Merkin to pike touching right hand to left ankle, merkin to pike touching left hand to right ankle = 1)
Table Cloth Squats x 10 IC (you had to be there)
Lap around Boyd Lee to the playground
The Thang
5 Rounds for time
Pull Upsx 5
Stabilizer Swerkins (Hands on swing merkin) x 10
Hanging Knee Upsx 10
Table Cloth Squats for the six
Mosey to the Flag
Try to get through the entire circuit unbroken without dropping the KB
5 reps each exercise IC
Right Arm (RA) Swing
RA High Pull
RA Clean
RA Snatch
RA Clean Squat Press
Left Arm (LA) Swing
LA High Pull
LA Clean
LA Snatch
LA Clean Squat Press
Rinse and repeat OYO but double the reps to 10 per exercise
RA Swing
RA High Pull
RA Clean
RA Snatch
RA Clean Squat Press
LA Swing
LA High Pull
LA Clean
LA Snatch
LA Clean Squat Press
Team Competition
YHC chose Aquaman and String Bean to captain and pick 2 teams
Farmer’s Walk Relay about 40 yards down and 40 back
Round 1: Side Loaded(KBs at your side) with 35s
Round 2: Bottoms Up(KBs upside down eye level) with 25s
Let’s just say Aquaman’s team didn’t win. Good work and mumblechatter. Tonka took a KB to the dome during the Bottoms Up relay.
Lap around Boyd Lee to the playground
5 Rounds for time
Pull Upsx 5
Swerkins (feet on swing, merkin, knees to chest) x 10
Hanging Oblique Knee Upsx 10 (5 each side)
Table Cloth Squats for the six
Mosey back to the flag
Left Arm Never Surrender Squats x 5 IC (KB in rack position, squat down, left knee on ground, right knee on ground, left knee off the ground in low squat, right knee off the ground, up = 1)
Right Arm Never Surrender Squats x 5 IC (right knee down first)
Left Arm Never Surrender Squats x 5 IC (right knee down first)
Right Arm Never Surrender Squats x 5 IC (left knee down first)
Prayer Requests: Pied Piper’s back surgery on the 14th, all other injured PAX, students and teachers starting school back up, praise for Chestnut for coming out, Aquaman’s mom, Cable’s financial leadership
Announcements: Tortoise is taking over as Site Q for #RunStrong
#TheCommons starts at 0530 starting tomorrow with Q Source to follow from 0645 – 0715
Ruckers welcome to come out
Tonka has the Q here next week
Moleskin: YHC was kinda sweating what kind of workout this would be following the Pub Ruck last night. When I woke up this morning, I was hurting. Minimal sleep and too much booze is not a recipe for success. However the freaking Q juice is real and caused me to put together this beatdown. I can rest later. When 9 PAX showed up, I was so fired up and we got to work. And work we did. This AO is growing and is so awesome to see. It was an honor to lead this morning.