They say the best days in boat ownership are the day you buy it and the day you sell it! However, today was a bitter sweet day for YHC as I officially turned over the MQ duties to the honorable Lawn Dart – and he is already asking me to sign up to Q!
So today was a special day, and I decided to give the PAX a moderate workout of mind, mublechatter and body. Following a suprisingly tiresome 3+ mile standard with BEP, Tantrum and Frogger – who claims by the way that he was running the same speed the entire time, yet finished like 10 min ahead of YHC, I gathered the PAX for a simple, but highly effective smokefest. There was some running, some rocks and some burpees, all met with music (complaining) to my ears…here is how I remember it going down
WARM O RAMA
Short lap around the parking lot and circle up at the bottom – no sooner had we circled up, and the mumblechatter set in. Admittedly, the PAX seemed to have the "runs" of the mouth – but it was good.
SSH x 20 IC
Cotton Pickers x 10 IC
Windmill x 10 IC
Mosey to rock pile and choose a good size rock!!
THE THANG
Zamparini to the lower soccer field for further instruction. Drop the rock in place
YHC instructed the PAX on the basics of the modified 4 corners workout. After explaining where the corners were and what the exercises were at each location, the PAX stated that it was too much information to process. So rather than go it alone, we proceeded to each corner as a group (No Man Left Behind).
Corner 1 = Mericans x 20 Single Count OYO
Corner 2 = LBC x 20 IC
Corner 3 = BURPEES x 10 OYO, modified jump squats for some of the "injured"
Corner 4 = Rocks – low curl x 10 IC, High Curl x 10 IC and Full Curl x 10 IC
REPEATO
Corner 1 = Mericans x 15 OYO
Corner 2 = LBC x 15 IC
Corner 3 = BURPEES x 8 OYO
Corner 4 = Rocks – squats, curls, shoulder press, skull crushers
REPEATO – Drop Corners 1 & 2 by 5 reps, Corner 3 by 2 reps, Corner 4 The Burner x 10
REPEATO – Same reps as prior lap,
Mosey back to rock pile to gently place rock back, then mosey to jungle gym at top of the parking lot
Partner Up for Australian Pull-Ups = 3 sets of 10 reps each
Circle up for Mary
MARY
PAX Choice on MARY
LBC's
Suzzane Summers
Low Flutter/High Flutter
WWII Sit Ups
Reverse LBCs
Sit-ups
Recover, Recover
REAL NAKED MOLESKIN
- It was a little bitter sweet turning over leadership of the best AO on Tuesday's – it was my pleasure to lead and hope I delivered some epic beat downs over the last year
- The AO is in great hands with Lawn Dart as long as he doesnt bring his hockey sticks everyone should be ok – he's a stand up guy and I encourage the PAX to go out and support him by signing up to Q as he learns the ropes
- Thanks for the great mumblechatter this morning, too many funny things where said, some of which shall stay between the PAX
- Given that this was like my 40th Q this year, I am going to take some time off from the Q so that I can get my soccer arms back. However, when I return, I promise to bring the pain!
- Remember that 1) Burpees suck, but they are really good for you 2) I made the trivia questions comensurate with the level of PAX and 3) Burpocolypse will return to Fallout
Good Luck Lawn Dart – if you are in a pinch and need a Q (and I can do it), DM me
TBone (retired MQ) is Out!