Casual Fridays are Brutal!!

Casual Fridays are Brutal!!

Workout Date:

04/05/2019

QIC:

Quaker

PAX:

Redcoat, Rubber, Rousey, Skidmark, Quaker (QIC)

The Thang:

AO: The Village

Conditions: 62 degrees, slight breeze, dry

YHC thought about signing up for this open Q on Thursday night but waited to see if anyone else would take it. No one did, so YHC mentally committed to Q. When YHC arrived, he saw Redcoat and Rousey congregating in the main parking lot. Was it a mirage? Rousey at The Village instead of BeachBells!! How could this be? Although YHC was surprised to see Rousey, YHC was completely caught off guard by the reason why Rousey was present. . .apparently he was supposed to meet Hottub (aka Runner Whisperer) at the Hulk for an early morning run!! Unfortunately, Hottub had to bail on the run so Rousey, the true HIM that he is, did the next best thing . . .Join the Village Beatdown!! Next to arrive was Skidmark. Then came Rubber and the PAX were complete. It was determined that since there was no official Q, we should just keep it “casual” (laid back like a KettleBell workout!)Lets see what happens and get to work!!

5:29 – One Minute Warning

5:30 – Proper Disclaimer

COP: 20 SSH IC; 22 Merkins IC; 15 Imperial Walkers IC; 15 TTT IC; 16 Windmills IC; 15 LBAC IC; 15 LBAC Reverse IC; 16 Tempo Squats

Indian Run around perimeter of AO (.33 miles according to our newest running PAX, Rousey) #NoMoreKettleBells??

The THANG:

Jacob’s Ladder

Rung #1 – 5 Overhead Press IC  . . . mosey to opposite side of parking lot

Rung #2 – 5 Overhead Press IC + 10 Curls IC . . . mosey to opposite side of parking lot

Rung #3 – 5 Overhead Press IC + 10 Curls IC + 15 Tricep Extensions IC . . . mosey to opposite side of parking lot

Rung #4 – 5 Overhead Press IC + 10 Curls IC + 15 Tricep Ext. IC + 20 Block Swings . . . mosey to opposite side of parking lot

Rung #5 – 5 Overhead Press IC + 10 Curls IC + 15 Tricep Ext. IC + 20 Block Swings + 25 Block Squats. . . mosey to opposite side of parking lot

What Goes Up Must Come Down

Rung #5 – 25 Block Squats  + 20 Block Swings + 15 Tricep Ext. IC + 10 Curls IC + 5 Overhead Press IC . . . mosey to opposite side of parking lot

Rung #4 – 20 Block Swings + 15 Tricep Ext. IC + 10 Curls IC + 5 Overhead Press IC. . . mosey to opposite side of parking lot

Rung #3 – 15 Tricep Ext. IC + 10 Curls IC + 5 Overhead Press IC. . . mosey to opposite side of parking lot

Rung #2 – 10 Curls IC + 5 Overhead Press IC. . . mosey to opposite side of parking lot

Rung #1 – 5 Overhead Press IC. . . take coupons back to the coupon pile

Casual Friday was humming along nicely so we mosey’d over to the Shovel Flag and circled up. What could be more laid back then some simple core exercises??

Circle of Core – PAX Circle up . . .PAX #1 calls out and leads a Core Exercise #1 for Everyone; when PAX # 1 finishes his count, PAX #2 leads Core Exercise #1 for same rep count . . . When PAX #2 finishes his lead then PAX #3 leads Core Exercise #1 for rep count. . . etc, etc, until each PAX in the Circle leads Core Exercise #1 for full rep count. When all PAX have led Core Exercise #1 for designated rep count . . .  PAX #2 calls out Core Exercise #2 & rep count for next round!! Etc., etc. until PAX #5 calls Core Exercise #5 and all PAX lead around the Circle

Core Exercise #1 – Flutter Kicks (Low & Slow) (by Rubber) for 15 Reps 4 count! . . . (Note to self . . .”don’t let Rubber call Flutterkicks!!” . . . this was a brutal opening!!)

Core Exercise #2 – Big Boy Sit-ups (by Redcoat)

Core Exercise #3 – Plank-ups (Burpees without the Merkins) by Skidmark . . . Rep #1 – 1 kick back then jump up, Rep #2 – 2 kick backs then jump up, Rep #3 – 3 kickbacks then jump up, Rep #4 – 4 kickbacks then jump up, Rep #5 – Kickbacks then jump up . . . PAX #2 then goes through same routine again, and so on and so on . . .until all PAX have lead “5” Reps each (Note to Fellow PAX . . .” th is is a great exercise and we should do them every work out!!)

Core Exercise #4 – Alternating Shoulder Taps( by Rousey) 10 Reps 4 Ct (What? Runnings NOT a core exercise!!)

Core Exercise #5 – Boxcutters (by Quaker) 15 Reps

TOTALS: Flutterkicks = 75 (4CT) (300 single count??); BBS = 50; Plank-ups = 25 (75 kickbacks); Shoulder Taps = 50 (4CT); Boxcutters = 75 (4Ct) . . . “casual” my arse!! These exercises kicked everyone’s butts!!

Time Called!!

 

Count-o-Rama – 5

Name-o-Rama

Announcements: Dragonboat Race April 27th. . . If you would like to donate please see AOQ, or Brownbag; Final Four Q v. Q this Monday the 8th at BombSquad (Vit. D v. Quaker)

Prayers spoken & unspoken

Moleskin: Great work everyone. It was my honor to lead this morning. Angry Quaker strikes again!!

Aye!

Quaker

 

 

 

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