Back in the Saddle Again

Workout Date:

07/14/2018

QIC:

Quaker

PAX:

Rousey, PodCast, Skidmark, El Red Cardo; Magic Max (FNG), Quaker (QIC)

The Thang:

YHC rolled into the AO early and saw 2 PAX flipin’ and rolling in the grass (not with each other!) . . .It was another session of Judee Chop! Brief hellos & welcome backs!  Rousey & Podcast continued with Judee Chop and YHC took a warm-up mosey around the AO. No one was officially on the Q sheet, so this gave me some time to think about what type of beatdown I would administer if granted the opportunity to lead.  El Red Cardo and Skidmark arrived and brought a FNG!! There goes Angry Quaker’s  1st choice of beatdowns . . . time to modify!

5:59: One Minute Warning

Proper Disclaimer

COP: 25 SSH IC; 15 TTT IC; 15; 15 Windmills IC; 22 Merkins IC; 20 Little Baby Arm Circles; 20 LBAC In Reverse IC; 15 Overhead Press

Mosey to Large Parking Lot

The THANG:

Pain’t the Lines

DORA 1-2-3 – PAX 1 does exercise (100 Merkins; 200 BBS; 300 Squats)AMRAP . . . PAX 2 runs width of Large Parking Lot . . .Flip/Flop . . . until all exercises are completed

Mosey to Sidewalks

Clock Merkins IC (5 reps at 12 O’Clock . . . stay in plank & rotate; 5 reps  at 3 O’clock . . . stay in plank & rotate ; 5 reps at 6 O’clock . . . stay in plank & rotate; 5 reps at 9 O’clock)

Rocky Balboa’s  – 25 IC

Mosey to Back of Church

Wall Crawlers – 3 PAX grab a piece of the wall . . . PAX 1 (pace setter) bearcrawls across patio & back . . . . PAX 2,3,4 rotate threw following exercises ( Balls to the Walls; Wall Sit; Plank) . . . When all 3 PAX on the wall complete each exercise, PAX 1 rotates to the wall and PAX 2 becomes the bearcrawler. . . etc, etc.

Mosey to Football Field

Sevens – using cement tables & seats . . . 6 Dips (4ct) IC + 1 Derkin IC . . . 5 Dips (4ct) IC  + 2 Derkins IC . . .etc, etc . . . until last set of 1 Dip (4ct) IC + 6 Derkins IC

Mosey to Shovel Flag Parking Lot

Pallet Pushers – PAX calls of exercise of his choice & pushes a pallet across and back 1/2 of parking lot while PAX 2, 3, & 4 does called exercise AMRAP . . . when Pallet returns to the start line, PAX flipflop until all PAX have turn pushing the pallet and calling out an exercise

Mosey to Shovel Flag

Mary- Around the Horn: 15 Flutterkicks (Quaker); 15 Plank Jacks (El Red Cardo); 15 Shoulder Taps (Skid Mark); 15 Squat Jumps (Magic Max); 15 Boxcutters (Quaker); 15 Freddy Mercury’s; 15 FlutterKicks . . . hold 6 inches until time is called (Skid Mark)

Time Called as the Bell Tolled

COT: Count-A-Rama; Name-A-Rama; FNG Naming

Praise Reports & Prayers

Aye Quaker