- When: 11/28/17
- QIC: Conch Fritter
- Pax: Baguette, Bean McDodge, Bob the Builder, Conch Fritter, Deuce (RESPECT - Washington), Duct Tape, Equifax, Flo, Gaylord, Jiggles, Largemouth (Washington), Momma's Boy, Mountain Man, Novocaine
The day started out the night before, when it occurred that there was a calendaring issue and no Q was identified. YHC, the site Q, had to pull together a last minute beatdown. The challenge facing me was it had to be done in 30 minutes before lights out and a worthy enough challenge to whip the Pax into shape following a long weekend of over indulgence of food and relaxation. Needed to put a stop to any backsliding!!
Welcome –
-Disclaimer – Listen to your body. If you’re not challenged push harder. If you need to slow down- slow down. If you need to modify-modify.
Warm up-
- 10 Burpees OYO -slow as this is a warm up (not knowing there were more to come at a faster pace).
- 20 SSH (IC), 20 IW (IC) 20 Buttkickers (IC)
The Thang –
Warm up mosey to Pool building.
- Burpees EMOM: 4 sets of 12
- 20 Peter Parkers (IC), 20 Plank Jacks (IC), 20 Parker Peters (IC)
- Burpees EMOM: 2 sets of 12
Fast Mosey to picnic tables/bleachers
15 box jumps
15 dips
15 derkins
repeat x2
Mosey to street lights.
Suicides surprise. Only disclose one light at at time.
Sprint to 1st light and back -20 Merkins
Hold plank for Six
Sprint to 2nd light and back – 40 LBC
Hold plank for Six
Sprint to 3rd light and back- 20 Merkins
Sprint to 4th light and back -40 LBCs
Hold plank for Six
Mosey back to circle up for count off and Name-O-Rama, prayers and announcements.
Prayers- Matlock surgery tomorrow. Aaron and Robin battling with cancer. The Oden family for the loss of their patriarch and challenges that comes with that. Also the 12-2 Shine the Light event this weekend that people will be served and experience the warmth of Christ.
Moleskin –
It was an great morning to be outside. A balmy 34 degrees provided the right temp to get the blood flowing. The sky was amazingly clear as the constellations watched over us. While doing LBCs I noticed the Big Dipper giving a nod of approval but suggesting that we should have done another round or Burpees EMOM. The overall intent of this work out was to keep the heart rate up as I heard in a previous workout that cinderblocks were tough but heart rate wasn’t challenged enough. Hopefully mission was accomplished.