Not listed on the site: Kermit
11 men got their sweat on for Four Corners and fun with rocks…
Believe it was Smores, Riverboat, and Shaken Not Stirred for a ~2 mile standard up to North Meck Park
Warm-up
Mosey to the rock pile and take your rock of choice down to the pavilion
15 X SSH IC
15 X Windmill IC
15 X Carrot Pullers IC
15 X IST IC
The now named “Johnny Bench”: Get in catcher’s position, stretch legs by pushing palms together while using your elbows to push out your knees.
The Thing
Left the rocks for a little bit…
Four corner ladder around the soccer field as a group, run to each corner
Corner 1: 10 X Mericans IC
Corner 2: 10 X Mericans IC, 10 X Squats IC
Corner 3: 10 X Mericans IC, 10 X Squats IC, 10 X CDD IC
Corner 4: 10 X Mericans IC, 10 X Squats IC, 10 X CDD IC, 10 X Mountain Climbers IC
Repeato OYO, cut reps in half
Back to the pavilion for People’s Chair, then back to work…
15 X Full Curl IC
15 X Skull Crushers IC
10 X Steps Ups OYO (both legs)
15 X Dips IC
15 X Bent Over Row
10 X Steps Ups OYO (both legs)
15 X Chest Press with Low Flutter IC
Air Borne Mind Bender
16 X LBC IC
14 X Shoulder Press IC
10 X Steps Ups OYO (both legs)
Finished up with a bear crawl and lunge walk across the parking lot.
Return rocks and mosey back to the cars…
Mary
10 X WWII OYO
10 X Pretzel Crunch IC (both sides)
1 Really Good Burpee!
Recover, Recover
Moleskin
– Was praying for no rain, which was received. Still got soaked with the 100% humidity.
– Counted up 5 out 11 Respects in the group, nice work!
– I don’t know how Caboose got his F3 name, because every post I see him he’s leading the PAX. Another strong one brother!
– The “Johnny Bench” probably has a different name, but that’s what I’m calling it from here on out.
– Proper form on bent over row: 1) Back Straight 2) Butt Out 3) Head Up 4) Avoid Eye Contact
– Was going to do a Wheel Barrow race to finish up, which the PAX quickly shot down. Settled on the bear crawl/lunge walk
– No one saw my Charlie Brown pre-blast, so will have to save The Great Pumpkin theme for another Q.
– Prayers for Peg Leg’s family for his uncle who passed away, and for Sweet Caroline’s son who has an upcoming knee surgery.
– Thanks to Stromboli for giving me a chance to lead this great group of men. If you haven’t already, get out there and sign up for the Viking Q!
Fescue