Cones cones cones

Cones cones cones

Workout Date:

05/16/2019

QIC:

OneCall

PAX:

Rocky Top, Quaker, Kitten, Texas Ranger, Crankbait, Skimmer (RESPECT), Sunshine, Vitamin D, High Interest, Beefsteak, OneCall (QIC)

The Thang:

Conditions
55

Boxcar hits me up every month to Q at #TheVillage, and I like to get on the sheet when I can to see some of the PAX I don’t regularly see in my “normal F3 routine”.  Switching things up is always great for us as men and leaders.  And adding Q Source to the Thursday mix is pretty incredible!  This was my 2nd week in a row I was able to attend and it is well well worth the discussion with our fellow #HIM.  O yeah, Boxcar, I Q’d this morning at your AO (just letting him know since he wasn’t there).

Started with some small numbers that more than doubled as time kept clicking – some men still getting used to the 0515 start!

1 minute Warning and full disclaimer

COP
SSH’s x 25 IC
IW x 20 IC
Stretch hammies – center, left, right
TTT nice and slow with full rise x 10 IC
Tempo Squat x 15 IC
Plank
Stretch calves
Merkins – 22 single count cadence – #22Kills

Mosey to field of cones.  Explain that we were only using “this set” first!

The THANG
Start at starting line – then there were cones out at 30 paces, and then 30 more.
Plan – 10 merkins, sprint to far cones (or use the middle cones as point to mosey)
10 more merkins, then sprint/1/2 mosey back
10 merkins, sprint/mosey, 10 merkins, sprint/mosey, 10 merkins at start – TOTAL of 50 merkins
Plank on 6

10 Mtn Climbers (count right leg); Bear Crawl – all the way or to the middle cone and stand up and mosey; 10 MC’s; Same back; 10 MC’s; Same back; 10 MC’s; Same back; 10 MC’s
Plank on 6

10 American Hammers (count right side); High Knees [dang Beefsteak smoked these]; 10 AH’s; High knees; 10 AH’s; High Knees; 10 AH’s; High knees; 10 AH’s
Plank or 6″ on 6

10 Squats [PERFECT form demo by Vitamin D]; Sprint/mosey; 10 Squats; Sprint/mosey Back; 10 Squats; Sprint/mosey; 10 Squats; Sprint/mosey back; 10 Squats
Al Gore on 6

10 BBSU’s; Crab walk feet or arms first all the way or to the middle cones; 10 BBSU’s; crab walk opposite what you did last time Back; 10 BBSU’s; crab walk; 10 BBSU’s; crab walk; 10 BBSU’s
Plank or 6″ on 6

10 Diamond Merkins; Karaoke; 10 Diamond Merkins; Karaoke opposite way; 10 Diamond Merkins; Karaoke; 10 Diamond Merkins; Karaoke; 10 Diamond Merkins
Plank

10 Prisoner Squats; Lunge walk; 10 Prisoner Squats; Lunge walk; 10 Prisoner Squats; Lunge walk; 10 Prisoner Squats; Lunge walk; 10 Prisoner Squats
Try not to fall over

EXCELLENT WORK BY ALL!!!!

NEXT CONES

Suicides
There were 4 “lines” of cones
Round 1: Suicides, turn around at each line and back to start, touch the ground at each turn around; Flutters on the 6; then 15 IC Flutters
Round 2: Same; add 3 burpees at start each time; LBCs on 6; then 15 IC LBCs
Round 3: Same; add Wide Arm Merkins – 10 at each turn around and then at start for 60 total; Lay around on the 6; 15 IC Heels to Heaven
Round 4: Same; add Sumo Squats – 10 at each turn around and then at start for 60 total

Back to start!

Time!

COT
Count-O-Rama – 11
Name-O-Rama
Prayer requests for Jemison family
Prayer requests for Geno’s dad
Prayer requests for Brown Bag’s back
Prayer requests for HI traveling and family
Prayer requests for marriages and families and children and parenting
Prayer requests unspoken
Praise reports for Kitten and visit to his new church home coming up
BOM by YHC

Moleskin
– Great time to come out with these fit animals!  They definitely pushed me and each other and I think everyone got a great workout in!!
– 6 for QSource was amazing!!

Announcements
– CCU Baseball this Saturday – tix with Sunshine and compliments of Geno
– June 1 Distillery tour – check out Bling’s posts mostly in #2ndF channel on Slack; sometimes in Mumblechatter
– Run at hulk tomorrow, BC at Village, or KB’s and Warthog!  Do something!
– Lombardi handing off #Warthog AOQ after almost 4 years of leadership!!!  On May 25.
– 4 YEAR ANNIVERSARY CONVERGENCE AT WARTHOG ON SATURDAY JUNE 15 – #COFFEETERIA PROVIDED ONSITE AFTERWARDS

Aye!
OneCall

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