Beast Mode – Community Q

Beast Mode – Community Q

Workout Date:

08/11/2018

QIC:

Quaker, Buffett, Beefsteak, El Red Cardo, War Eagle

PAX:

Quaker, Buffett, Beefsteak, El Red Cardo, War Eagle

The Thang:

The call went out last night that BombSquad needed a Q and 5 #HIM answered the call this A.M. in the Gloom! Quaker came in hot at 6:00 sharp, Buffett, El Red Cardo, and Beefsteak were already and rarin’ to go! At the Start we decided that each PAX would take a turn calling out warm-up exercises in the COP and then each PAX would Q an “event”. 2 exercises into the COP, War Eagle arrived and joined in the fun!

AO: BombSquad

Conditions: 78 degrees & Humid

6:00 –  No Minute Warning

6:00 – Proper Disclaimer

COP: 20 SSH IC (Quaker); 15 Imperial Walkers IC (Beefsteak); 15 Shoulder Taps (El Red Cardo); 10 Little Baby Arm Circles Forward & Reverse (Buffett); 20 Tempo Squats IC (Quaker); (Beefsteak); 10 Mountain Climbers IC (War Eagle); (El Red Cardo); 10 Cherry Pickers & 10 Air Presses IC (Buffett)

The THANG:

Event #1 (Quaker) – F3 Nascar : PAX #1 is the Pace Car and calls out an exercise for all other PAX to do AMRAP as Pace Car Races (runs) around perimeter of Large Parking Lot

Exercise #1 – Merkins (Quaker); Exercise #2 – Switch Hops (Buffett); Exercise #3 – Single Leg Deadlifts (Beefsteak); Exercise #4 – Shoulder Taps (El Red Cardo); Exercise #5 – LBC’s (War Eagle); exercise #6 – Jump Squats (Quaker); Exercise #7  BBS (Buffett); Exercise #8 -FlutterKicks (el Red Cardo); Exercise #9 Plank Jacks (Beefsteak); Exercise #10 – Plank (War Eagle)

Mosey to Outfield Fence

Event #2 (Beefsteak) – Elevens Over the Fence: 1 Burpee . . .Jump the Fence . . . 10 BBS . . . Jump the Fence; 2 Burpees . . . Jump the Fence . . . 9 BBS . . . Jump the Fence; . . .etc, etc . . .; 10 Burpees . . . Jump the Fence. . . 1 BBS . . . Jump the Fence

Mosey to Concession Stand

Event #3 (El Red Cardo) – Dora 1-2-3:  Partner up! PAX #1 runs the fast track around entire T-ball field while PAX #2 exercises AMRAP, then Flip-flop until all exercises are competed.

Exercise #1 – Merkins (50 reps)

Exercise #2 – BBS (100 reps)

Exercise #3 – Squats (150 reps)

Mosey to Back Parking Lot

Event #4 (Buffett) – Catch Me If You Can – Partner-up . . .

Round #1 – PAX #1 backpedals to 1st Light Pole (approx. 50 yrds) while PAX #2  does 2 burpees then sprints to catch PAX #1 . . . Flapjack for return to start

Round #2 – PAX #1 backpedals to 1st Light Pole (approx. 50 yrds) while PAX #2  does 5 BBS then sprints to catch PAX #1 . . . Flapjack for return to start

Round #3 – All out Sprint to 2nd Light Pole (approximately 100 yrds)

Mosey to Picnic Tables

Event #5 (War Eagle) – Sevens on the Benches ( was initially called as Elevens but Buffett used the Force/sales technique to reduce the count) . . . 6 Step-ups count every other foot + 1 Dip; 5 Step-ups + 2 Dips; etc, etc. . .; 1 Step-up + 6 Dips

Mosey to Large Parking Lot

Event #6 (Quaker) – Suicides in the Large Parking Lot

Mosey to Main Enterance

Event #7 (Buffett) – Burpee Indian Run back to the Shovel Flag

Mary around the Horn: 15 Flutterkicks IC (Quaker); 15 Flutterkicks w/ Arms in the Air IC (El Red Cardo); 15 Freddy Mercury’s IC (War Eagle); 10 Single Leg Bridges (each leg) IC (Beefsteak); 2 Boxcutters IC (Buffett); 10 Heals to Heaven IC (Quaker); Shoulder Taps(El Red Cardo); 7 Mountain Climbers IC (War Eagle); 10 Toe Touches (not V-ups) IC (Beefsteak); time called . . .but wait Buffett didn’t get his last exercise . . . 10 Burpees OYO (Buffett)

COT: Announcements: Pelicans Game 8/27/18 – sign up with Lombari; Iron Flag; GrandStrand Patch

Prayers/Praise:  Praise for all the PAX who come out and work hard all week and encourage each other to get better;  Prayers for traveling family, friends, & vacationers

Aye! Quaker

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