QIC: Water Boy
PAX: Flat Tire, Dillio, Smokey, No-see-um, Grouper, Belding, Cheese Head, Big Papi, Urkel, Boobie, Miley,Vanellope, Haka & Apnea.
Beautiful crisp and clear fall morning at the Long Lake Ranch! 15 fine men showed up for Water Boy’s first Q. Little motivational speech (Jimmy V’s ESPY) playing for the some of the stretch and then transitioned to some music to get the energy going with a 2 min countdown to game time!
Warm Up:
- Mosey to the circle
- SSH x 15
- Merkins x 15
- Mountain Climbers x 15
- Baby Arm Circles x 10
- Windmill x 10
- Alternating shoulder taps x 10
Mosey back to the field of pain
- 1st and 10 (11’s)
In our case we had 70 yard field marked at 10 yard increments. Performed 10 big boy sit-ups, 1 Burpee at the 10, sprinted the remaining 90 yards. Recover jog back to the 20. Perform 9 big boy sit ups, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeated until we completed 100 yards and 11’s have been completed.
- Bodies Hit the Floor – (Drowning Pool – Bodies
Rocked out to the song Bodies by Drowning Pool (3:21). Started in plank position. When the song said “Let The Bodies Hit The Floor” we did Donkey Kicks. When the song counts (1, 2, 3, 4) we did Merkins. We were always in a plank when not doing Donkey Kicks or Merkins and never letting your Bodies Hit The Floor.
https://www.youtube.com/watch?v=04F4xlWSFh0
- Alternating side squats with merkin
3 x 10 x 1 side squats with a merkin or a burpee as Grouper noted. Thanks Flat Tire for the audible “Or just 30 reps”
- Gut Buster or Whatever Madness!
Field marked at 40 yards. Started with jump squats, run, big boy sit-ups, run, merkins, run, mountain climbers, run, SSH, run, butt kickers, run. rinse and repeat several times with calling out an exercise and ended an exercise of your choice.
To end our wonderful session. Water Boy went all flash back on some old football drills and screaming to close it out!
Proud of all the men who came out and pushed themselves and each other. It was a blessing to find you all. Keep up the good work personally and professionally!