- When: 04/22/19
- QIC: Abu
- Pax: Abu, Aquaman, Captain Obvious, Cousin IT, Die Hard, Duff, Fruity Pebbles, Grammar, Pothole, Rafiki
Broga Warm Up
4 laps = 1 mile around The Collard Patch path
Jog 2 laps
The plan was to jog a mile but during the second lap YHC heard some mumblechatter that The Collard Patch is a boot camp AO, so I altered my plan to please the PAX
3rdlap jog to light pole, lunge to light pole
The thing is group was not happy with my altered plan. Ha
Jog 1 more lap
Partner Up to make 5 groups
Push Pull 5 Station Superset Circuit using the playground
Shotgun start and move from station to station
1)
Pull Up on rotating steering wheel x 5
Merkins x 10
2)
Inverted Row using 1 1/2” rope (harder than they look) x 10
Merkins x 5
3)
Chin Ups x 5
Merkins x 10
4)
Pull Ups x 5
Merkins x 10
5)
Inverted Row using Rings x 10
Merkins x 5
Cool down lap
Rinse and repeat push pull circuit one more time
Mosey to the large picnic area
4 count Low and Slow Bulgarian Split Squats x 5 each side IC
4 count Straight Leg Bench Dips x 5 IC
4 count Low and Slow Elevated Side Lunges x 5 each side IC
4 count Straight Leg Bench Dips x 10 IC
4 count Bulgarian Split Squats x 10 each side IC
4 count Straight Leg Bench Dips x 15 IC
4 count Elevated Side Lunges x 10 each side IC
4 count Straight Leg Bench Dips x 20 IC
Prayer Requests: Duff’s dad, family at Grammar’s school, Caliente’s mom, my mom seeing neurologist Tuesday for memory issues, Aquaman’s 2.0s going on mission trip, ECU students who passed away, Rafiki’s family traveling, Fruity Pebble’s 2.0s traveling
Announcements: Lunch is at Lemon Grass tomorrow, April 27thService Ruck (bring paper towels, tissues, napkins, plastic forks, knives, spoons, plastic cups, as well as feminine hygiene products; or money to AOs this week, May 1st2ndF opportunity at Tapped to try out the new F3 beers
Moleskin: I only go to The Collard Patch when I Q due to its distance from my house, but it is a great place to be. My original plan had to be modified when I got there because the pull up bar areas weren’t high enough. I’ll just have to save it for another Q. There was a great turnout for Broga and a few more pulled in for the beatdown. I was excited to have 10. Thanks for showing up and pushing through your discomforts. My legs are already feeling those split squats and elevated lunges.