Also in attendence but not on the site – Beer Husker
It was damp and chilly – but that didn't stop 7 PAX from joining me at the Green. Das Boot explained that he was out on a Wednesday because he had an accidental Fart Sack on his normal post day – Tuesday. This was perfect. Das Boot is the king of the sand bags – and a bagging we would go.
Warm-o-rama
The usual suspects – SSH, Windmill, Mountain Climbers, Peter Parkers, IST, General Stretchy Stretching
Mosey to DUMC and grab a Sand Bag
The Thang
Line up across the parking lot to perform a Bag Ladder
Step One – Throw your bag
Step Two – 10 mericans
Step 3 – Approach your bag and lift it
Step 4 – 1 Squat
Continue decreasing mericans and incrreasing squats: 9/2, 8/3, 7/4, etc etc
Zamparini (bag overhead) to the dumpster
Take a lap around the parking lot – then reunite with your bag
Ladder back from wence we came – exercises = Curls and Jump Squats
Take a lap around the parking lot
The Gorilla Walk – bending at the waist – move your bag forward, keep your hands on the bag and hop forward, extend the bag, hop – it kind of looks like a gorilla walking. A real crowd pleaser.
Return the bags.
Indian Run to the school
Find a spot on the wall – peoples' chair with air press
Australian Mountain Climber – perform a mountain climber with your hands on the ground and your feet on the wall
Repeato – peoples' chair/air press and australian mountain climber
Mosey to the pull-up bars
3 sets of 10 pull-ups followed by 20 LBC
Low Flutter x 25 IC (lots of mumble chatter on the wet grass)
Mosey back to the green
Find a spot on the short wall
alternating step ups – 10 each leg OYO
Dips x 15 IC
alternating step ups – 10 each leg OYO
Dips x 15 IC
Mary
WW2 sit ups, dying cockroach, pretzel crunch, the W
Recover Recover
Damp Moleskine
– Great Group – including BagBoy and Special Sauce – who both were at my Q on Saturday. Hope they aren't sick of me.
– Das Boot gave me props on the Gorilla Walk which is high praise from the sand bag master
– Truth be told – I pilferred a few exercises (including the Gorilla Walk) from Titan's Man Maker Monday Q earlier this week. Titan always mixes things up and it was fun to repeat some of his madness.
– We lifted up two family friends who are fighting cancer and another family who is dealing with the loss of a son in a car accident. May God be with these families.
– Always an honor and a privilage to be with this group. Pushing myself this year to Q more than last year. Off to a decent start – with additional dates claimed throughout the first quarter. Leading the PAX gives me an extra boost of energy – just trying to make sure the PAX got what they came for.
Peace,
Holiday