I tried again this week to bring in a Q that doesnt typically show up on Thursday at Dragonslayer but was not to be had, so i simply showed up with speaker in hand and took the duties. Then realized with taking the Q in Savannah, GA yesterday and heading to Indianapolis on Saturday, that will allow me to say I Q'd in 3 states in one week. Kind of cool right!
In attendance, not on website:
Spark Nut – From Concord i think
Old Testament and Miracle Grow are Overbudgets kids and they crushed it today!
Warmarama:
SSH
Carrot pullers
Slow squat
Now we go:
Partner up:
Draw out about a 200 yard lap around the parking lot. You run one way and the partner runs the other the entire time. When you meet, you both do 10 Burpees and then keep running, next time you meet you both do 15 quarter turn jump squats.
Repeat that till you do each exercise 3 times
Then:
we stack with increasing distance run:
20 KB Swings
run a short lap
20 KB Swings
10 lawn mowers each arm
Run longer lap
20 KB Swings
10 Lawn mowers each arm
15 Low flutter witih press In cadence
run longer lap (now they are getting long!)
20 KB Swings
10 lawn mower each arm
15 low flutter with press IC
10 broad jump burpees
run even longer lap
20 KB Swings
10 lawn mower each arm
15 low flutter with press IC
10 broad jump burpees
10 slow curls In cadence
Run a much longer lap now
NEXT:
we line up back of parking lot and do similar STACK as above but in lower amounts with sprints to each island with increasing distances
5 KB Swings
4 lawn mowers each arm
Low flutters –
LONG sprint
Then i heard Overbudget say, "It's 6:15". I honestly didnt' know, but i was glad they were right.
Recover Recover
Moleskin:
- Enjoyed the opportunity to lead today (since no one else stepped up!). I am guilty of getting in a routine and not helping with taking the Q at other locations, so i will do my best to help out some of the master Q's that have the weekly challenge of finding Qs.
- Spark Nut is a beast and hope to see him at the Slayer again soon, good push on the sprints and exercises
- Overbudget's kids rocked it as well and i think made him run even faster, and he's already fast
- I think overall a good workout and love the work effort by all the PAX
Till next time,
BamBam