Hi! I’m Your Friendly Neighborhood Quaker

Hi! I’m Your Friendly Neighborhood Quaker

Workout Date:

07/26/2018

QIC:

Quaker

PAX:

Sunshine, Boxcar, Crankbait, Redcoat, Skidmark, Vitamin D, War Eagle, Reborn, Rubber, El Red Cardo, Quaker (QIC)

The Thang:

Arriving at the Village I stepped out of my truck to inspect the grounds. It has been a soggy week but things were looking better and the ground was trying to dry. There were a few distance flashes of lightning but no worries. Boxcar was first to arrive and asked if we would be running off campus today. . . I let him know that I thought about it but today we would stay local and work at the Parking lot. Crankbait then arrived and blockaded the Security Fence for the rest of the PAX! PAX kept rolling in and right on time was Rubber at the 5 seconds til’ Go Time! Everyone was a little sad that there was no rain in the forecast. I’ve been out of the Loop DR for the better part of 2 months (crazy!!) but I’m back and ready to deliver a unique (hopefully memorable) Beatdown! #nowinkienoproblem!

AO: The Village

Conditions: Mild, 73 degrees, NO RAIN

5:29 – 1 Minute Warning

5:30 – Proper Disclaimer

COP: 21 SSH IC; 20 TTT IC; 22 Merkins IC; 16 Windmills IC; 20 Imperial Walkers IC; 20 Little Baby Arm Circles in Reverse IC; 20 LBAC IC; 20 Overhead Press (in air chair position) IC

Mosey 1/2 of AO back to the Shovel Flags

The THANG

  1. WallCrawlers
    1. PAX 1 bearcrawls across parking lot and back to start while all other PAX rotate through following exercises (Balls to the Walls; Wall Sit; Wall Plank; Wall Sit w/ air-presses). When PAX 1 returns, PAX 2 bearcrawls while all other PAX rotate through next exercise, repeat each exercise at least 2 times
  2. Pallet Pushers
    1. PAX 1 calls out an exercise for all other PAX to do AMRAP while PAX 1 pushes pallet 1/2 down Parking lot and back  . . . PAX 2 calls out different exercise and pushes pallet while all other PAX do called exercise AMRAP . . . Rotate through all PAX so everyone get a turn calling out Exercise & Pushing the Pallet! (Exercises were Called as Follows: Freddy Mercury’s, Boxcutters, Alternating Shoulder Taps, Burpees, SSH, Iron Mike’s, BBS, Planks, FlutterKicks, Squats, Merkins)
  3. Jacobs Ladder
    1. All PAX mosey to block pile and pick your favorite cinder block . . . then line up across Parking Lot . . . set 1 – 5 Curls . . . mosey to opposite side of Parking Lot . . . set 2 – 5 Curls + 10 Overhead Press . . . mosey back across Parking Lot . . . set 3 – 5 Curls + 10 Overhead Press + 15 Tricep Extensions . . .  mosey across Parking Lot . . .set 4 – 5 Curls + 10 Overhead Press + 15 Tricep Extensions + 20 Squats . . .  mosey across Parking Lot  .. . set 5 – 5 Curls + 10 Overhead Press + 15 Tricep Extensions + 20 Squats + 25 Block Swings . . .  mosey across Parking Lot  . . .  Now Come Down the Ladder with reps of 15 for each exercise . . . set 6 – 15 Block Swings + 15 Squats + 15 Tricep Extensions + 15 Overhead Press + 15 Curls . . . Mosey across Parking Lot . . .Set 7 – 15 Squats + 15 Tricep Extensions + 15 Overhead Press + 15 Curls . . . Mosey across Parking Lot . . .Set 8 – 15 Tricep Extensions + 15 Overhead Press + 15 Curls . . . Mosey across Parking Lot . . . Set 9 – 15 Overhead Press + 15 Curls . . . Mosey across Parking Lot . . . Set 10 – 15 Curls . . . mosey back to block pile and rack ’em

Indian Run around Perimeter of AO at 67 street line up shoulder to shoulder

Sprint 50 yards . . .mosey back to the startling line

Sprint 100 yards . . . mosey to Shovel Flags

COT: Count-o-Rama; Name-o-Rama

Announcements: Iron Flag (20 workouts in 30 Days). . .  GrandStand Patch (Q at 4 Different AO; Attend Three 2nd F events; EH 2 FNG’s; 1 Leadership Q (i.e. shirt order, Friday Run Group, etc.). . .Whetstone Project Interest Signup Sheet (Check it out on Slack, Twitter, or HomePage)

Prayers: Ongoing Prayers for Rubber’s Mother; Prayers for Vit D’s Uncle (recent stroke), Vit D’s Father (heart issues & travel); Prayers for Judge Scott (fighting cancer); Ongoing prayers for all PAX marriages

Aye Quaker

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