Off the cuff Q
Workout Date:
09/07/2018
QIC:
Bling
PAX:
Sunshine, Boxcar, Red Coat, Vitamin D, Buffett, Skidmark, Brown Bag, Bling
The Thang:
Da Village….havent been back to this AO since my last Q a few weeks ago, so when Sunshine “forced” me to Q this over breakfast Monday morning (that he didnt pay for)- I knew I would have to bring it strong. Also not realizing that my Super Bowl Champion EAGLES (16-0 this year) were playing Thursday night, I found out that there would be next to no sleep here! Game over at 12:30, alarm sounding off at 4:45, ready to roll!
weather, 82 and humid, no shocker there. I told the boys as we assembled that I had no Q written- I was bringing this Q “off the cuff”. Disclaimer given.
20 SSH IC
10 sec plank- form
20 IW IC
20 sec plank
20 Flutter kick IC
30 sec plank
20 arm circles F&B IC
40 sec plank
20 CDD IC
partner up- even numbers so worked out!
#1 wall sit and critique. (Sunshine and Buffet so some solid Merkins!)
#2 clock merkins on the curb (5 per for 20 total). Switch
round 2- wall sits and calf raises (20 per leg)
round 3- wall sits and Rocky Balboas (50 total)
line up to Indian Run around the field/fence perimeter to the other parking lot. Stay in partners for DORA
#1 run backwards 25 yards down and back
#2 50 BBSU, 100 Squats, 200 Flutters- plank on the 6
Indian Run back to flag. walk/rest to front lot for sprints. 6 50 yard sprints (great push not letting Buffet win each round!)
walk/rest back to flag only to find my infamous sandbag. (“good news is I brought my sandbag, bad news is I increased to 58 pounds!”)
circle up for some sandbag rounds!
#1 shoulder presses- 10 with the bag, 70 without
#2 calf raises- 10 with, 70 without
#3 squats 5 with (demonstration on proper squat form) 35 without.
22 merkins IC (#22kills) to end. TIME.
awesome work by all, even Boxcar who had as much sleep as I did!
Announcements- get out and Q somewhere eelse
prayers- Sunshine, unspoken.
OUT!