The “UnderQuakers” Cometh

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

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