Head over Heels

Head over Heels

Workout Date:

11/21/2019

QIC:

Quaker

PAX:

Bling, One Call, O'Douls, Penenlope, Quaker (QIC)

The Thang:

AO: Catapult

Conditions: 42 degrees, damp

YHC arrived early at Catapult and was followed into the lot shortly thereafter by none other than Penelope. It was 42 degrees but felt much colder. Our cars were toasty inside and neither of us wanted to leave the warmth. YHC was reviewing his notes on the upcoming Beatdown, while Penelope got psych up while listening to Beck. At T minus 10 minutes, Bling & One Call pulled up. Everyone remained in their respective rides. Another minute past, then YHC stepped into the Gloom and planted the Shovel Flag. Still no one joined YHC in the Gloom. YHC thought maybe some light stretching would coax the PAX out, but no luck. Finally at the T minus 3 minutes, the PAX joined YHC, I couldn’t blame them when Penelope & Bling stepped out wearing shorts and Penelope informed me that the interior temp that he just left was 101 degrees! One Call was dressed accordingly and had no complaints. Bling on the other hand stated that he needed more sleep and was still sore from yesterday, but the #Bromance is so strong between Bling & One Call that they can’t be separated! #ConjoinedPAX. At this time, O’Doules also arrived and joined the circle. O’Doules was excited to see more than 2 PAX this a.m. OK, let’s get things started so we can warm up a bit!

5:29 – One Minute Warning

5:30 – Proper Disclaimer

COP: 11 Slow SSH IC; 12 TTT IC; 16 Windmills IC; 10 Tempo Merkins IC; 21 Imperial Walkers IC; 17 Tempo Squats IC; 20 LBAC IC; 20 LBAC in Reverse IC; 15 Deep Squat w/ Overhead Press IC; 20 Flutter Kicks IC

Mosey to Coupon Pile

The THANG:

Quaker’s Ladder: PAX mosey’d to back parking lot and did Exercise #1 at light pole #1 for 5 reps then mosey’d to light pole #2 for Exercise #2 for 10 reps then mosey. At each light pole the previous exercise were done and a new exercise was added and rep count increased by 5 reps.

  1. rung #1 – 5 Overhead Press . . . mosey
  2. rung #2 – 5 Overhead Press + 10 Curls . . . mosey
  3. rung #3 – 5 Overhead Press + 10 Curls + 15 Tricep Extension. . . mosey

“Why can’t I feel my fingers??”

  1. Rung #4 – 5 Overhead Press + 10 Curls + 15 Tricep Extension + 20 Block Squats . . . mosey
  2. Rung #5 – 5 Overhead Press + 10 Curls + 15 Tricep Extension + 20 Block Squats + 25 Flutter Kicks . . . mosey

What Goes Up Must Come Down

  1. 20 Block Squats + 15 Tricep Extensions + 10 Curls + 5 Overhead Press. . . mosey
  2. 15 Tricep Extensions + 10 Curls + 5 Overhead Press. . . mosey
  3. 10 Curls + 5 Overhead Press. . . mosey
  4. 5 Overhead Press. . . mosey

Return Blocks to Coupon Pile

Coin Toss: Each PAX calls out an exercise they would like to do for 20 reps, each picks heads or tails, the coin is flipped, winning PAX leads his exercise IC

    1. Bling (CCD) v. One Call (SSH) . . . One Call wins (heads)
    2. O’Doules (Mountain Climbers)  v. Penelope (SSH) . . .  Penelope wins (heads)
    3. One Call (LBC) v. Penelope (CDD)  . . . One Call wins (heads)
    4. O’Doules (Mountain Climbers) v. Bling (CCD) . . . O’Doules wins (heads)

“This things is rigged!!”

    1.  O’Douls (Karaoke) v,  Bling (Mosey) . . . Bling wins (tails)
    2. On Call (IW Squats) v. Penelope (Tin Soldier) . . . One Call wins (heads)
    3. Bling (Back Pedal) v. O’Douls (Karaoke) . . .Bling wins (tails)
    4. Quaker (Bearcrawl)  . . . Quaker wins (heads)

Mosey to Shovel Flag & Circle Up

Mary: 15 Boxcutter. . .s IC (Quaker);15 LBC IC (Penelope); 15 Heels to Heaven IC (One Call); 15 Shoulder Taps IC (O’Doules); 15 CDD IC (Bling)

Stretching: Leg over Leg Hami Stretch (Quaker); Arm/Shoulder “Thingy” (Penelope); Pistol Stretch (not what you’re thinking) One Call; Cobra Pose (O’Doules); Butterfly (Bling)

Time Called!

Count-o-Rama = 5

Name -o-Rama

Announcements: CCU Football Game/Tailgate 11/30/19; Christmas Party 12/7/19; Turkey Trot 11/28/19; Yoga Q at Warthog 11/30/19

Prayers: Bling traveling; Cheezy Biscuit’s Daughter; Backdrafts M’s pregnancy

Aye!

Quaker

 

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