Simple but effective!

Event Date

Nov 29, 2016

AO


6 men joined the Q this morning to play in the wet stuff for the first time in weeks.  Q made sure everyone rolled around it more than a few times!

Warmup:

  • SSH X 15IC
  • Tony Hawks X 15IC
  • Windmills X 10IC
  • Low Country Crab X 15IC

Double Hill Run

Grab some blocks and bring them to the parking lot for a Circle of Pain.

Thang:

Had a big case of workout block yesterday so I took it back to basics.  We completed a leg, ab, and arm exercise each cycle and kept going till time was up.

Round 1                                       Round 2                                         Round 3

Block Squat X 15IC                      Imperial Squat Walker X 15IC       Allen Iversons X 15IC

LBC x 15IC                                   Low Dolly X 15IC                           Box Cutters X 15 IC

Merkins X 15IC                             Block Curl X 15IC                          Shoulder Press X 15IC

 

Round 4                                       Round 5                                       Round 6

Side-Side Lunges X 15IC            Mtn Climbers X 15IC                    Alternating Lunges X 15IC

Scissor Kicks X 15IC                   Dr. Ws X 10IC                              Freddy Mercury X 15IC

Skull Crushers X 15IC                 Trifecta X 15IC                             Reverse Curl X 15IC

 

Double Hill Run

Take blocks back to playground

Mary:

  • Jane Fondas X 10IC each leg
  • Fire Hydrant X 10IC each leg

MC:

  • Lots of chatter/complaining during ab exercises on the wet pavement
  • T-claps to the Monday Murphers…lot of reptitive exercises on sore muscles
  • T-claps to Thuess, Mulligan, and Tipper for Round 6 exercises
  • Don't know about everyone else, but my legs were dead on the last double hill run!
  • Sure there was more, but couldn't hear it over the heartbeat in my ear

Quote of the day:

"Pull the string, and it will follow wherever you wish.  Push it, and it will go nowhere at all."

Dwight Eisenhower

As leaders in the community we need to be out front leading by example.  This will pull the others in the right direction.  Standing back, barking orders, and pushing tends to get a lot of nothing done.

Already sore, but enjoyed the wonderful morning!

V