MORE COWBELL!

MORE COWBELL!

Workout Date:

07/17/2019

QIC:

Brown Bag

PAX:

Sade, Scuba Steve, Hamburglar, El Red Cardo, Quaker, Rubber, Brown Bag QIC

The Thang:

Already in the 80’s, HOT and HUMID

 

YHC arrived at Bombsquad AO at 0512 and headed directly to the big parking lot to set up 7 Stations of COWBELL MADNESS. Step 1 was dropping of small coupons (bricks from home) at Station 5; step 2 was setting up the world-famous DJ equipment at the designated Home Base strategically located between Station 7 and Station 1; step 3 was driving to the coupon pile to retrieve coupons for stations 1 and 2 and finally step 4 was labeling the stations with clear, concise markers detailing the exercise to be done at each station. At this point YHC thought, “so this is how it feels to be Quaker”.

 

Pull around to the imaginary shovel flag. Hmmm… where is our AOQ? Anyway, Quaker and Sade were the only PAX to show so far so YHC joined them for some vacation chatter and as time got closer 4 more PAX wandered in just in time for the 1-minute warning. Quaker remarked about no tunes but YHC assured him that there was no need to worry.

 

At 0530 the proper disclaimer was shared and the beatdown went like this:

 

25 SSH IC

¼ turn to the right

25 SSH IC

¼ turn to the right

25 SSH IC

¼ turn to the right

25 SSH IC

¼ turn to the right

 

Mosey’d as a group through the backstop and ended up at Home Base with Mountain’s, Mississippi Queen blaring out of the world-famous DJ equipment that was perfectly situated on YHC’s tray table for maximum sound quality.

 

The Thang

 

STATION 1: 25 CURLS w/ COUPON SC

Mosey to

STATION 2: 25 OVERHEAD PRESS w/ COUPON SC 

At this point, YHC added that each PAX has one opportunity to yell out MORE COWBELL and all PAX stop in their tracks for 10 BURPEES. Quaker did not waste any time and called MORE COWBELL! right then and there. 10 Burpees

Mosey to

STATION 3: 25 WAR HAMMERS OYO

Mosey to

STATION 4: 25 BOBBY HURLEY’S OYO

Rubber’s turn to call out MORE COWBELL! – 10 more Burpees

Mosey to

STATION 5: 25 ELF ON THE SHELF w/ SMALL COUPON OYO

Mosey to

STATION 6: 25 LBC’s OYO

Mosey to

STATION 7: 25 LUNGES OYO

Mosey to Home Base and Hold AlGore

Hamburglar’s turn – MORE COWBELL – 10 more Burpees

 

Rinse and repeat 

 

STATION 1: 20 CURLS w/ COUPON SC

Mosey to

STATION 2: 20 OVERHEAD PRESS w/ COUPON SC

Mosey to

Sade’s turn – MORE COWBELL! – 10 more Burpees

STATION 3: 20 WAR HAMMERS OYO

Mosey to

STATION 4: 20 BOBBY HURLEY’S OYO

Mosey to

STATION 5: 20 ELF ON THE SHELF w/ SMALL COUPON OYO

Mosey to

STATION 6: 20 LBC’s OYO

Mosey to

YHC’s turn – MORE COWBELL! – 10 more Burpees

STATION 7: 20 LUNGES OYO

Mosey to Home Base and Hold AlGore

 

Rinse and repeat

 

STATION 1: 15 CURLS w/ COUPON SC

Mosey to

STATION 2: 15 OVERHEAD PRESS w/ COUPON SC

Mosey to

STATION 3: 15 WAR HAMMERS OYO

Mosey to

STATION 4: 15 BOBBY HURLEY’S OYO

Mosey to

STATION 5: 15 ELF ON THE SHELF w/ SMALL COUPON OYO

Scuba Steve’s turn – MORE COWBELL! – 10 more Burpees

Mosey to

STATION 6: 15 LBC’s OYO

Mosey to

STATION 7: 15 LUNGES OYO

Mosey to Home Base and Hold AlGore

 

Sidenote: If y’all haven’t guessed by now, the theme was COWBELL and the playlist matched with everybody’s favorite songs featuring MORE COWBELL. The 7 stations spelled out COWBELL

 

CURLS w/ COUPON

OVERHEAD PRESS w/ COUPON

WAR HAMMERS

BOBBY HURLEY’S

ELF ON THE SHELF w/ SMALL COUPON

LBC’s

LUNGES

 

The PAX then circled up at Home Base with the tunes a blasting for a set of Colt 45’s which are 45 Cinder Block Curls (Similar to 21’s). 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90-degree angle and hands at elbow level). 15 reps Go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.

 

Time to get gassed…

 

Lined up at the east end of the big parking lot for some sprints

 

Round 1 – 75% to other end of the lot and mosey back

Round 2 – 100% to other end of the lot and mosey back

Round 3 – Everything you got! to other end of the lot and mosey back

 

Mosey’d to the Cross for 50 Rocky Balboa’s

 

Mosey’d to the imaginary flag for a Round of Mary

 

Brown Bag – 16 Freddie Mercury’s IC

Sade – 15 Peter Parkers IC

Scuba Steve – 15 Flutter Kicks IC

Hamburglar – 15 Merkins SC

El Red Cardo – MORE COWBELL!!! 10 Burpees!!!

Quaker – 15 Hello Dolly’s IC

Rubber – 60 second Low Plank Hold

Brown Bag – 15 SSH IC

 

TIME!

 

Great work by all! It was HOT! It was HUMID! There was neery a  breeze!!! And YHC had some good QDRENALINE going!

 

ANNOUNCEMENTS: Quaker is recruiting a few PAX to go to Greenvul, NC on the 27th for a multi AO workout.

 

PRAYERS/PRAISES: Prayers up to all that are traveling about

 

YHC prayed us out.

 

Why Cowbell? YHC thought that it would be a fun playlist to put together and to workout to. That’s about it!

 

Honor to lead!

 

AYE!

 

Brown Bag

 

Over and out…

 

Leave a Reply