You’ve Got Another Thing Comin’

You’ve Got Another Thing Comin’

Workout Date:

03/28/2019

QIC:

Quaker

PAX:

Sunshine, Vitamin D, Brownbag, War Eagle, Crankbait, Kitten, Quaker (QIC)

The Thang:

AO:  The Village

Conditions: 42 degrees, cold

YHC rolled into The Village early for his Q double shot. YHC loaded up some heavy metal coupons the evening before and needed to properly lay out everything before his QSource Q began at 4:45. Each week I’m able to attend the QSource, I become more focused on my obligations as a man, husband, & father. The lessons are short but energizing and reinvigorating!! If you have not had the opportunity to attend the QSource or have missed a week or two I strongly encourage you to make a HC next week to join us in the SuperGloom. You will not regret it!! Now lets get back to the Beatdown set up. YHC blocked off the main Shovel Flag parking lot and laid out two 35lbs Plates, four 25lbs Plates,  & one 45lbs bar. In between each, YHC placed a cinderblock or paver for a total of 13 stations. As YHC put the finishing touches on his coupon line-up, Sunshine & Vitamin D rolled up. Greetings were made and Sunshine & Vit D went ahead to open up the community center for today’s installment of QSource. Then Crankbait arrived and we all gathered for QSource to discuss our duty as fathers to our children. Time flies by in QSource and before we all knew it was 5:28 and we headed back out into the Gloom.

Brownbag was ready, Kitten was ready, and War Eagle was ready, too. The Supergloomers completed the circle and the beatdown began.

5:29 – One Minute Warning

5:30 – Proper Disclaimer

COP: 21 SSH IC; 15 TTT IC;  15 Windmills IC; 22 Merkins IC; 15 Tempo Squats IC; 15 Imperial Walkers IC.

Indian Run around perimeter of AO. When we arrived back at the Shovel Flag, the PAX were giving the choice of beginning with the metal coupons or block coupons. . . the PAX unanimously chose the heavy metal. . . Brownbag struck up the theme music this a.m. with RATT – “Round & Round”

The THANG:

Round #1 – CURLS (grab a plate or bar)

Set #1 – AMRAP for 1 minute . . .then Bear Crawl across parking lot and back to the beginning. Rotate south and grab next weight

Set #2 – AMRAP for 1 minute . . .then Tin Soldier across parking lot and back to the beginning. Rotate south and grab next weight.

Set #3 – AMRAP for 1 minute . . .then Side Shuffle across parking lot and back to the beginning. Rotate south and grab next weight

Set #4 – AMRAP for 1 minute . . .then Crab Crawl across parking lot and back to the beginning. Rotate south and grab next weight

Set #5 – AMRAP for 1 minute . . .then Karaoke across parking lot and back to the beginning. Rotate south and grab next weight

Round #2 – OVERHEAD PRESS (grab a block or paver)

Set #1 – AMRAP for 1 minute . . .then Crawl Bear across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #2 – AMRAP for 1 minute . . .then Tin Soldier across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #3 – AMRAP for 1 minute . . .then Side Shuffle across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #4 – AMRAP for 1 minute . . .then Lunge across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #5 – AMRAP for 1 minute . . .then Reverse Lunge across parking lot and back to the beginning. Rotate south and grab next block/paver.

Round #3 – TRICEP EXTENSION

Set #1 – AMRAP for 1 minute . . .then Bear Crawl across parking lot and back to the beginning. Rotate south and grab next weight.

Set #2 – AMRAP for 1 minute . . .then Tin Soldier across parking lot and back to the beginning. Rotate south and grab next weight.

Set #3 – AMRAP for 1 minute . . .then Side Shuffle across parking lot and back to the beginning. Rotate south and grab next weight.

Set #4 – AMRAP for 1 minute . . .then Troll Walk across parking lot and back to the beginning. Rotate south and grab next weight.

Set #5 – AMRAP for 1 minute . . .then Side Shuffle across parking lot and back to the beginning. Rotate south and grab next weight.

Round #4 – BLOCK SQUATS

Set #1 – AMRAP for 1 minute . . .then Crawl Bear across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #2 – AMRAP for 1 minute . . .then Mosey across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #3 – AMRAP for 1 minute . . .then Side Shuffle across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #4 – AMRAP for 1 minute . . .then Lunge across parking lot and back to the beginning. Rotate south and grab next block/paver.

Set #5 – AMRAP for 1 minute . . .then Karaoke across parking lot and back to the beginning. Rotate south and grab next block/paver.

Return the Cinder Blocks & Pavers to the Coupon Pile . . . Mosey back to Shovel Flag and Chose a Weight

Around-the-Horn: METAL MARY (Each PAX takes a turn leading the PAX for up to 15 reps. . . leader uses the 45lbs bar)

  1. CURLS (Quaker)
  2. UPRIGHT ROWS (Sunshine)
  3. FLUTTER KICKS w WEIGHT (Brownbag)
  4. TRUSTERS (Vitamin D)
  5. AMERICAN HAMMERS (Kitten)
  6. OVERHEAD PRESS (Crankbait)
  7. SQUATS w WEIGHTS OVER HEAD (War Eagle)

Time Called!!

Announcements: Dragon Boat – need 4-5 more!!; Sign up for Q sheet with additional focus on Catapult and Pitstop AOs.

Prayers spoken and unspoken

Moleskin: Thank you all again for giving me the privilege to lead this morning both at the QSource and the Beatdown. It was truly my honor!! SYITG!!

Aye!

Quaker

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