Manmaker Monday

Manmaker Monday

Workout Date:

10/01/2018

QIC:

Quaker

PAX:

One Call, Bling, Brown Bag, Skidmark, Rubber, Quaker (QIC)

The Thang:

AO: BombSquad

Mondays are always exciting!  Its the first day of the week, but more importantly, Its the FIRST DAY of the REST of YOUR LIFE! Who knows what might transpire.  Who will you meet, who will impact your life!! Mondays are not a day of dread, but a day to Celebrate and relish the opportunity to grow! The Q was open and thus was a perfect opportunity. YHC was anxious to share this past weekend’s Beatdown with my fellow PAX who may not have been in attendance for Vit. D’s IronPAX redux at BombSquad. On Saturday we did lots and lots of Manmakers, Thrusters, Curls, & Kettle Bell Swings!! Lets do more today! One Call and Bling were first to arrive. There was a little bit of mumblechatter about Warthog’s Weekend Beatdown and sore shoulders! Then Brownbag came rolling up, followed by Rubber (without ice). Only Skidmark was a returning #HIM from Saturday, so this  would be fun!

5:29 – One Minute Warning

5:30 – Proper Disclaimer

COP: 25 SSH IC; 20 Mountain Climbers IC; 15 Windmills IC; 15 TTT IC; 10 Burpees; 15 Imperial Walkers IC; 20 Tempo Squats IC; 15 Little Baby Arm Circles IC; 15 LBAC in Reverse; 22 Merkins IC

Mosey to Coupon Pile behind the Student Center, grab a cinder block, and mosey to the Large Parking Lot.

THANG #1

KORA 1-2-3 (Killer Dora):  Partner up! PAX #1 does exercise (#1, #2, #3) AMRAP while PAX #2 runs width of Large Parking Lot.  When PAX #2 returns to the start we Flip/Flopped until all reps were completed for each exercise.

Exercise #1 – 50 MANMAKERS! (burpees with a cinder block press)

Exercise #2 – 100 THRUSTERS! (squats with a cinder block press)

Exercise #3 – 150 CURLS! (for the girls!!)

THANG #2

Ring of Fire: All PAX grabbed a coupon and circled up! Each PAX took a turn calling out 10 Reps of Designed Exercise

Exercise #1 – Kettle Bell Swings (60 Total)

Exercise #2 – Tricep Extensions (60 Total)

INDIAN RUN back to the Coupon Pile with coupons

THANG #3

Sprints:  line up across Back Parking Lot

50 yrds then mosey back to the starting line.  . .

75 yrds, then mosey back to the starting line . . .

100 yrds

Mosey to the Shovel Flag

Mary-Around-the Horn: 15 Flutter Kicks IC (Quaker); 15 American Hammers IC (Skidmark); 15 Alternating Ankle Taps IC (Rubber); 15 Dying Cockroaches IC (Brownbag); 15 Pretzel Crunches (maybe 28) (One Call); 15 Hello Dolly IC (Bling) . . . . Speed Round: 10 Boxcutters IC (Quaker); 10 LBC IC (Skidmark); 2 Minutes of 6 Inches (Rubber)

Time Called

Announcements:  Sign up on Q sheet before all the spots are gone! . . .Check website for Service Opportunities (there will be a spreadsheet)

YHC prayed us out

 

Aye!!

Quaker

Leave a Reply