12 – Pax and 3 #Pre-Standard Ruckers mosyed to The Glenn for guest Q – Chief who brought his winky just to make sure he stays on the path that was planned. Usually this Q will change said path depending on how much the Pax complains or gripes about the workout.
Not listed above is Drive By as he is not in the system yet…that is being fixed.
The Thang:
As always everyone wonders why Mailman is not at the workout that he started a while back, but his counter part Dewey was in attendance. But in his place we were welcomed with some super..short shorts. Where was Manhands…he might have had a new crush on Usain.
Elbow plank while we waited on Agent Orange and Trilam…of course they were in no hurry.
Warm-up : All in 3 counts
IST X 15, ?? something else and a lap around the fountain.
5- Burpees
KB 1- Arm press. Right Arm – 10 , Left Arm – 10
10 – Merkins
KB – Squat Press X 10
10 – Wide Grip Merkins
5 – Burpees
KB – Two handed Out House Curlz X 10
10 – Inline Merkins
5- Burpees
KB – Swing X 10
10 – Derkins
5- Burpees
KB – Right arm Lawn Mower X 10 , Left Arm X 10
Take a lap around the fountain.
Elbow plank for rest 1-Min
5- Burpee's
KB – Right arm press X 8 , left arm press X 8
10 – Low Flutter
KB – Squat Press X 8
10 – LBC
5 – Burpees
KB – One handed Out House Curlz X 8 left then right
10 – Freddie Mercurys
5- Burpees
KB – Swing X 8
10 – WWII
5- Burpees
KB – Right arm Lawn Mower X 8 , Left Arm X 8
Take a lap around the fountain.
Elbow plank for rest 1-Min
5- Burpees
KB 1- Arm press. Right Arm – 6 , Left Arm – 6
10 – Lunges each leg
KB – Squat Press X 6
10 – Lunges each leg
5 – Burpees
KB – Two handed Out House Curlz X 6
10 – Lunges each leg
5- Burpees
KB – Swing X 6
10 – Lunges each leg
5- Burpees
KB – Right arm Lawn Mower X 6 , Left Arm X 6
Elbow plank for 1 min.
Recover, Recover
Moleskin:
– we were welcomed by some short shorts and hairy legs…thanks for that visual Usain
– While Trilam – was over there whining I noted a chuckle from Agent Orange
– Q also made a girlly like whine during the one arm overhead press, shoulder did not like it…..
– Nymph and BigMean were reminding the Q of his mistakes during cadence calls. Noted…that a Q school was just around the corner.
– The average age seems to be OVER 50 – RESPECT, strong work.
– Glad to see Drive By posting, looks like he's becoming a regular.
– 3 PAX Rucked prior? Big Mean and ???
– Always nice to get back in the saddle and push the pax. Or at least I was pushed today.
Aye!
Chief