Seven (then eight) men arrived to a comfortable gloom this morning to get stronger. Q didn't have a very creative workout in mind but knew it would generate some aches and groans, so let's give it a shot.
Warmup:
SSH x30 IC
Mountain Climbers x13 IC (guess the Q forgot where he was)
Tony Hawkes x15 IC
Imperial Squat Walkers x15 IC
The Thang;
Half Pax planks while remainder go retrieve one block each and reconvene at parking lot. Circle up with a block at every other person for a round of pass the block for 1 minute, then 1 minute OYO of block work for those with blocks and a non-block exercise for those without. Followed by a 20 sec break. This continued for a total of 10 rounds reversing block rotation each round and a combination of the following exercises:
With blocks:
Curls, Chest Press, Skull Crushers, Msaon Twists, Forward Rows, more Curls, Side-to-side shoulder presses, Trifecta
Without Blocks:
Inplace lunges, squats, SSH, LBC's, Burpees, more Squats, Push-ups, more LBC's
Probably forgetting something, as Q was more worried about his timer (cellphone) not getting "accidentally" smashed by a rogue block!!!
6MOM:
All x20 IC
Freddy's
LBC'c
Low Dollys
Right Hip Dip
Left Hip Dip
WWI sit-ups
1 minute American Hammer
Reflection:
Remebering those who volunteer and choose to pursue careers and work that help ensure our safety, health and freedom. Our area lost one of those members recently (Joshua Warren) may his service as a firefighter never be forgotten. While working thru a reflection I found the following:
Firefighter's Prayer
"When I'm called to duty God, wherever flames may rage. Give me strength to save a life, whatever be its age. Help me to embrace a little child, before it is too late; or save an older person from the horror of that fate. Enable me to be alert, to hear the weakest shout and quickly and efficiently to put the fire out. I want to fill my calling and to give the best in me. To guard my neighbor and protect his property. And if according to your will I have to lose my life; Bless with your protecting hand my children and my wife."
There is a lot to be said for those that are willing to give so much for someone else. Much respect to the men and women who live it each day.
Moleskin:
*Q had a bad day this morning. Forgetting exercises, not calling cadence, calling one exercise and then actually doing another. It was so bad, there were Pax that are now stepping into the Q mix. Nothing like a bad Q-day to get the mumble-chatter going so much you can twist the perverbial arm of others into Qing.
Thanks to Metro showing up to even out the Pax count, Q was sweating the odd number for this one.
Surprise, no running today!!!! Some Pax worried, others wondered, most were relieved.
It was an honor to lead today, gentlemen.
GW