Beautiful morning this Thursday in the gloom in the mid 70s and all PAX ready to get straight to work. YHC had prepared all PAX and recommended everyone bring a ruck with 30# of weight to use at the beatdown. YHC also had a couple extras just in case, which were put to good use.
Mosey to round about
SSH IC x 15
Frankenstein IC x 15
Cotton Pickers IC x 15
Air Press IC x 20
Salute Planks IC x 20
Mountain Climbers IC x 20
Mosey to round about
10 merkins at each line
Lunge to next line
Mosey to field of pain and grab ruck from bball courts
All exercises with ruck, as follows:
Started at the sidewalk near the LLR clubhouse
1 minute air squats
30 second plank
Shuffle to sidewalk near pavilion
In Geometric sequence (for Teacher appreciation week- YHC wanted to see if anyone figured this out; they didn’t)
4 pushups with ruck
8 deadlifts
16 ruck thrusters
30 second plank
Shuffle to sidewalk near clubhouse
32 ruck swings
64 ruck lunges
128 flutter kicks (64 each leg)
30 second plank
Shuffle to sidewalk near pavilion
25 ruck presses
50 step ups
Bear crawl with ruck back toward clubhouse – this is where we expended what energy we had left; many PAX mentioned it was straight out of a scene of the moving ‘Facing the Giants’ (see video on Slack)
30 second plank
Slowsey back to b-ball courts
Finish with the following:
20 dips
20 Irkins
20 dirkins
1 Bruce Lee
Great beatdown and a bit of a change from the typical Q.
COT
Prayers for following:
Flat Tire and his M as she searches for a job
Vanellope, his M and his friend continuing to battle cancer
Apnea, his M and SIL and his friend’s family whose father passed
All other PAX who may have something on their mind they may not want to share
2nd F with 2.0s and Ms in the works for Sat, 05/18- stay tuned for more details
@No-See-Um on Q this Saturday- be there!