JC #5 Co-Q Special

JC #5 Co-Q Special

Workout Date:

07/21/2018

QIC:

Rousey

PAX:

El Red Cardo and Maximillian

The Thang:

Conditions: 80s with the ground wet from recent rain.

YHC figured that the number of PAX for today’s beatdown at #BombSquad would be light given that there were no takers to Q nor the usual chatter on Slack & Twitter.  QIC’s ninja-in-training Podcast was DR and the ground too soggy for Judo.  So, YHC prepared a weinke consistent with a typical bootcamp, but with some #JudeeChop elements and opportunity to co-Q.

YHC rolled into the AO parking lot 15 minutes early and as expected no cars.  To the relief of YHC, studly El Red Cardo (ERC) showed up at 5:55.  It’s a “go”!

1 Minute warning.

Abbreviated “welcome to F3″…

Warm Up:

YHC taught ERC boxing basics (i.e. jab, cross, hook and duck & uppercut all with proper footwork) that we’d use later and doubled as a warm up.  We also mixed in some TTTs, WMs, and MCs.  Wrapped up with a 3-minute round of shadow boxing.

Beatdown:

SEGMENT 1: LAZY DORA

Circuit 1: Partner 1/P1 does 10 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 60.

Circuit 2: P1 does 1 minute Wall-Sit while P2 does Big Boy Sit Ups, swap out until total time of Wall-Sits is 6 minutes.

Circuit 3: P1 does 25 Scorpion dry-docks while P2 does Flutter Kicks, swap out until total number of SDD is 150.

Circuit 4: P1 does 25 Squats while P2 does Heels 2 Heaven, swap out until total number of Squats is 150.

SEGMENT 2: BOXING

Since ERC now had some techniques in his new boxing toolbox, we did the following:

  1. 1 3-minute round of shadow boxing.
  2. Another 3-minute round, but adding in 5 burpees at the end of each J, JC, JCH, JCHD&U chain.

SEGMENT 3: ERC and YHC co-Qd the remainder of the beatdown with (1) an abbreviated DORA with Merkins, LBCs, and squats and (2) MARY.

It was during MARY that Maximilian (a newer PAX EH’d by ERC) rolled into the parking lot apparently forgetting the start time of the beatdown.  But, he is new and we’ll give him some grace.  Plus ERC made him run laps when we dismissed — lol.

Time.

COT
Count-O-Rama 3 (sort of)
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by ERC

Announcements
Be sure to check out the regional website and get on Slack.  Iron Flag.  Sunday Dune’s beatdown (Skidmark on Q), a mission AO (Kitten Q), Summer 2.0 workouts (Crankbait Q) and lots of other stuff.

NMMS: Honor to Q and support #BombSquad (YHC’s home AO) with so many PAX DR.  ERC is a PT machine; hopefully he got in a decent workout?!  YHC then posted at the new mission AO to support our crew over there — what a blessing!

Aye!

Rousey

“The Glory of God is man FULLY ALIVE!” – St. Irenaeus

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