I felt it was an honor to be asked to Q for Boy Named Sue and I sat down an made up a plan to provide an adequate beat down for the pax. Well luckily enough when preparing the night before, getting supplies together, I came to realize that my kettlebell was missing. Well I texted a couple of people to see if they were posting and if they had an extra. Come to find out that I texted Candy Cane and he had my kettlebell that I had left at the Boy Named Sue workout a few weeks back (guess I don’t use it enough). Either way crisis was averted. Fast forward to this morning. I arrived early to put out some cones and white boards. Well when 5:28 arrived there were a few pax. luckily a few more, including the site Q, arrived right on time.

Disclaimer:

Warm Up:

Side straddle hops x 20 IC

High knees x 20 IC

Don Quixote x 10 IC (apparently the speed of cadence hindered some of the pax plans to relax and stretch)

Butt Kickers x 20 IC

A short follow the leader run around the parking lot then grab your kettlebell and continue down to the track. At the track I placed a white board with exercises in each endzone curve. The next exercise set would be complete 4 exercises, run 200 meters, complete 4 exercises and run 200 meters. We would complete this sequence 4 times.

Exercises for One endzone with kettlebell:

One arm curl x 10 each arm

One arm overhead press x 10 each arm

Two arm high pull x 10

One arm snatch x 5 each arm

Exercises for opposite endzone without kettlebell (cause running with a kettlebell is a bad idea)

Merkins x 10 (4 count)

Mountain Climbers x 10 (4 count)

Plank Jacks x 10 (4 count)

Alternating shoulder taps x 10

I had one more round planned but this took up more than enough time.

From here we moved to the sideline and partnered up.

Round 1:

Partner A bearcrawl to midfield and run back

Partner B two kettlebell thrusters till partner A returned

Flap Jack

Round 2:

Partner A bearcrawl to midfield and run back

Partner B two kettlebell deadlift till partner A returned

Flap jack

I called an audible here in order to be back to the flag on time and also collect the cones and other supplies that I placed around the track. We ran one lap while stopping at each cone and completing 5 burpees. From here we were almost out of time so off to the flag we went.

6:15 hard stop

I was kind of disappointed when we finished just due to the amount of planned activities that we did not get to. And I know Bono is disappointed that we didn’t get to the brickyard man makers. Either way I hope it lived up to the Boy Named Sue standard to push the pax just a little bit harder.

COT/BOM:

Prayer Requests:

Bono’s Friend Marty pancreatic cancer diagnosis

Bono’s secretary central nervous system lymphoma

Bono for all the recent cancer diagnoses close to him

Fruity Pebbles homeland measles outbreak (60+ children deaths to date due to outbreak)

Announcements:

Milk and Cookies Ruck Thursday 12/19 at 7 pm. Start point is Tie Breakers

Lunch tomorrow First Watch 12/17