- When: 11/16/2018
- QIC: Grammar
- Pax: Cousin IT, Fruity Pebbles, Grammar, Hot Spot (RESPECT), Patch (RESPECT), Rafiki, Soft Shell (RESPECT), Stern
- FNGs|Visiting Pax: Cousin IT (Of all the names I could not pull up on the list sorry!)
Since the marathon, I have missed Qing, so I have been reaching out to different Site Q’s trying to get on the calendar. I have missed bootcamps and am glad to take a break from running some to let the legs heal up! I pulled up to Patch rucking and had a new face in Stern join us for his first time at Westside. Thanks for coming out brother. The workout went like this:
Slaughter Starter- 20 Burpees
10- 4 Count Merkins
20- 4 Count Squats
20- 4 Count LBC’s
10- 4 Count Merkins
Partner up and mosey, I said no running but changed and thought we could run the little ways to our next stop.
Stop at the speed bump for 10 buddy carry squats (squats with a partner on your back.
Second speed bump 10 Partner Derkins
Mosey to overhang. I had gotten there early and set up my speaker and had it working perfectly, but of course it did not work like I had expected. The goal was to complete 10 reps of each exercise for the length of the song “Iron Man” by Black Sabbath. Exercises where:
Sumo Squats
Chill-Cut PPS
Carolina DD
Side Lunge
SSH
Second Song was Red Hot Chili Peppers which was 3 minutes to plank and plank variations to engage the core.
Second round my phone died!!! Same set up but exercises where:
Sphinx Merkin
Copper Head Squat
V-UP
Something
Regular Merkin (Couldn’t remember the exact order)
Wall-sits counting to 12 for each Pax. Music was supposed to be playing the whole time, but phone and speaker had other ideas. I need to talk to that guy that sold me the phone:)
Mosey back to the soccer field for:
Lunge Burpees to midfield
Bear Crawl to other end
Finish with partner leg slams, BOOM 6:15
Prayer Requests:
Hot Spot’s son and his heavy school workload.
Injured and recovering PAX
Hot Pursuit
King Pin
Pied Piper
Poppins
Fruity Pebbles family in California battling the wildfire and after effects.
Levi and his battle with cancer.
Announcements:
Rafiki Q at 116.
Grammar Q at Breakdown!
Moleskin:
I had publicized this workout pretty good because I was pretty happy about the plan and ready to execute it. Of course the phone and speaker had other ideas, but nonetheless it seemed to be a solid beat down. I wanted to break down different parts of the body, and I know I am feeling it some, so I hope everyone got their moneys worth!