Fall is Here
AO: The Wreck
When: 2023-10-09
QIC: aflac
PAX (10): Bear, Blue, Cliff - Chris Noto, Gutterball, Moonshine, rip, Sell-out, Tubbs, Yankee
Preamble:
With kids off for Columbus Day and temps in the low 40's, QIC didn't have high expectations for turnout on a chilly Monday morning. Nonetheless, 10 PAX decided that it was a good day to get a little bit stronger.Warm-O-Rama:
Slow mosey up the main road to the first parking lot for the following warm-ups:- Slow Squats
- Abe Vigodas
- Hillbillys
- Shoulder Taps
The Thang:
Q led PAX toward the playground and instructed all to fetch a lifting coupon and meet at the bottom of the hill. Instructions were given as follows:- Perform 5 Thrusters with coupon at bottom of grass hill.
- Walk backwards up grass hill with coupon.
- Perform 10 Kettlebell Swings with coupon at top of grass hill.
- Leave coupon and run backwards up the paved hill towards the gymnastics building.
- Perform 7 Burpees at top of paved hill.
- Jog back down paved hill towards coupons, then perform 10 Kettlebell Swings.
- Carry coupon to the bottom of grass hill.
- Parter A performs 20 shrugs while Partner B dead hangs on the jungle gym apparatus.
- Switch roles & repeat 3 times while increasing to 30 shrugs.
- Partner A performs 10 Incline Mercans & 10 Decline Mercans while Partner B dead hangs on the jungle gym apparatus.
- Switch roles and repeat 3 times.
- 20 Tibialis Raises
- 20 Dips
- 20 Calf Raises
COT:
- Prayers for peace and healing in the Middle East.
- Prayers for PAX that are struggling with difficult circumstances.