The Foundry and a Full Moon…
A late tweet from Qbert asking for some help to pick up the Q for today was answered. Fresh off a Q from yesterday, I didn’t have much time to plan anything “new”. So I pulled out yesterday’s tricks. This is how it went down….
Warm-a-Rama:
Mosey
SSH (IC) x 25
IST (IC) x 15
Cotton Pickers (IC) x 15
Toy Soldiers (IC) x 10
The Thang:
Mosey over to the rock pile and pick up a “tweener” rock. This is a “stacking” workout.
Do 5 burpees – run to your rock half away around the lap
Do 5 “rock” swings
Run to the starting point – do 5 burpees, 10 ‘mericans
Run to your rock – do 5 “rock” swings, 10 shoulder presses
Run to the starting point – do 5 burpees, 10 ‘mericans, 15 squats
Run to your rock – do 5 “rock” swings, 10 shoulder presses, 15 curls
Run to the starting point – do 5 burpees, 10 ‘mericans, 15 squats, 20 Lunges
Run to your rock – do 5 “rock” swings, 10 shoulder presses, 15 curls, 20 chest presses
Run to the starting point – do 5 burpees, 10 ‘mericans, 15 squats, 20 Lunges, 25 Bent over row
Run to your rock – do 5 “rock” swings, 10 shoulder presses, 15 curls, 20 chest presses, 25 LBC’s
Mosey over to the pull up bars…
10 pull ups, run to the camper and do 25 CDD’s and run back to the bars.
Repeat-0 decreasing by 2 on the pull ups and 5 on the CDD’s. for a total of 5 rounds.
Mosey over to the fire pit area.
15 – dips
10 – box jumps
10 – incline mericans
10 – single leg squats each leg
10 – dips
5 – box jumps
7 – incline mericans
5 – single leg squats each leg
Mary:
mericans
Pretzel Crunch
Low Flutter
Recover, recover..
Moleskin:
Great work by all today. Firestone and Master Po made this look easy and were out front from the beginning. I forgot his love for burpees. However, I did find his kryptonite… box jumps. The rest of the gang was just chugging along making it look easy. I think I need to step up my game.
Things overheard that you would never want your daughter to say:
I’m glad I had this pole to hold on to… (this was said during single leg squats)
Always a pleasure to lead this fine group of men. Thank you Qbert for the opportunity. Until next time, see you in da’ gloom…