The “UnderQuakers” Cometh
Workout Date:
08/04/2018
QIC:
Quaker
PAX:
Flyover, El Red Cardo, Rubber, High Interest, Woody (Lake Lenior), Quaker (QIC)
The Thang:
AO: BombSquad
Conditions: 80 Humid
YHC rolled into AO early to set of cones for this mornings main event – – “UnderQuakers!!” Goldberg wanted to bring this pain to BombSquad last week but need to modify due to low numbers. There would be no modification this week!! Be it 1 or 20 PAX!! The Show would go on. 5 minutes to start and I was the lone PAX on this dry morning in the Gloom. At 3 minute mark Flyover pulled in with his shiny Diesel , Planted the Village Shovel Flag and it looked like it may just be the 2 of us!! Then High Interest Arrived and Planted the BombSquad Shovel Flag. El Red Cardo and Rubber rounded out the PAX just before the start. . .. 5 total PAX . . .until Woody arrived a bit later at 6:30 to join the beatdown!
5:59 One Minute Warning
6:00 Proper Disclaimer
COP: 20 SSH IC; 20 Mountain Climbers IC; 20 TTT IC; 20 Windmills IC; 20 Imperial Walkers IC; 22 Merkins IC; 20 Little Baby Arm Circles IC; 20 LBAC Reverse IC; 20 Air Presses IC; 20 Tempo Squats IC
Indian Run around AO . . . Last man does 1 burpee then sprints to front of line.
The THANG:
Thang #1 – Wall Crawlers: PAX #1 bearcrawls across width of back parking lot and back as remaining PAX alternate between the following wall exercise (Balls to the Wall, Deep Wall Sit, Wall Plank, Deep Wall Sit w/ Air Presses). . . When PAX #1 returns we switch exercise and rotate PAX for bearcrawl. . . Each PAX bearcrawled twice and rotated through each exercise twice.
Mosey past Shovel Flag and onto the Large Parking Lot
Thang #2 – Hershel Walkers . . .AKA “All Americans” – PAX formed COP and Deck of Cards was placed in the middle . . .Each PAX took a turn drawing a card from the deck , whatever number appeared on card all PAX did that many Merkins IC lead by drawer of the Card (160 total Merkins; Values Drawn – 1 Ace; 2 Kings; 3 Queens; 2 Jacks; two 10’s; two 9’s; one 8; two 5’s, one 4; one 3; 1 Duce) . . . we did 3 rounds . . .#crowdpleaser!!
Mosey double time around back of Church, past Shovel Flag to Front Parking Lot
Thang #3 – “UnderQuakers” – 10 Cones were set up 20-25 yards apart at each Cone 1 PAX calls out and lead an exercise. . . Exercise begin with 2 count and increase by 2 for every exercise called. Between each set of exercises we sprinted to the next cone.
Cone #1 – 2 Burpees IC (El Red Cardo) . . .3,2,1 sprint
Cone #2 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (4 ct) IC . . . 3,2,1, sprint
Cone #3 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest). . . 3,2,1, sprint
Cone #4 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest); 8 Merkins (Quaker) IC. . . 3,2,1, sprint
Cone #5 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest); 8 Merkins (Quaker) IC; 10 Shoulder Taps (Rubber) (4 Ct) IC. . . 3,2,1, sprint
Cone #6 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest); 8 Merkins (Quaker) IC; 10 Shoulder Taps (Rubber) (4 Ct) IC; 12 SSH (Flyover) (4ct) IC. . . 3,2,1, sprint
Cone #7 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest); 8 Merkins (Quaker) IC; 10 Shoulder Taps (Rubber) (4 Ct) IC; 12 SSH (Flyover) (4ct) IC; 14 Boxcutters (El Red Cardo) (4ct). . . 3,2,1, sprint
Cone #8 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest); 8 Merkins (Quaker) IC; 10 Shoulder Taps (Rubber) (4 Ct) IC; 12 SSH (Flyover) (4ct) IC; 14 Boxcutters (El Red Cardo) (4ct) IC; 16 LBC (Woody) (4ct) IC. . . 3,2,1, sprint
Cone #9 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest); 8 Merkins (Quaker) IC; 10 Shoulder Taps (Rubber) (4 Ct) IC; 12 SSH (Flyover) (4ct) IC; 14 Boxcutters (El Red Cardo) (4ct) IC; 16 LBC (Woody) (4ct) IC; 18 Temp Squats (High Interest) (4ct) IC. . . 3,2,1, sprint
Cone #10 – 2 Burpees IC (El Red Cardo) + 4 Mountain Climbers (Woody) (4 ct) IC; 6 BBS (High Interest); 8 Merkins (Quaker) IC; 10 Shoulder Taps (Rubber) (4 Ct) IC; 12 SSH (Flyover) (4ct) IC; 14 Boxcutters (El Red Cardo) (4ct) IC; 16 LBC (Woody) (4ct) IC; 18 Temp Squats (High Interest) (4ct) IC; 20 Imperial Walkers (Quaker) (4ct) IC . .
3,2,1 . . .Sprint 70 yards
3,2,1 . . .Sprint 120 yards
Mosey back to Shovel Flag
Mary – 20 Flutter Kicks I.C.
Time Called as the Bell Tolled
Count-o-Rama
Name-o-Rama
COT: Announcements: Iron Flag (20 in 30); GrandStrand Patch; Pelicans Game end of August check website for details
Prayers for fellow PAX of Woody, “Baby Face”‘s 2.0 (“Captain America”) is battling cancer; Prayers for Rubber’s mother continued recovery; Prayers for Goldberg’s 2.0 (MRSA); General Prayer for Marriages
Aye! Quaker
