QIC: Miley
PAX: Splinter, Hooker, Apnea, Big Papi, Flat Tire
Rushed start this morning as YHC was running behind and arrived right at 5:30AM. Good thing all PAX were eager and ready to go (Even Apnea!) Disclaimer given and right to a mosey around to the soft grass oval, through the fields, and back to where the shovel flag should be :(.
Warm up – circle up with rucks at PAX’s feet
Windmill x 10 IC
Tappity Tap Taps x 10 IC
Overhead clap x 10 IC
Seal clap x 10 IC
SSH x 10 IC
Rucks on to perform the following – hold plank between exercises:
Merkin x 10 IC
Mountain climbers x 10 IC
Plank jack x 10 IC
Plank x 10 IC
Recover and head to benches
3 rounds of the following:
Step ups x 10 HW
Irkins x 20
Dips x 30
With the arms burning, it was time to switch the Q over to Master Splinter. Regretfully, with 20 mins of beatdown left.
PAX were instructed to lock arms to do a couple (hundred) ruck squats. As Splinter stated, we are here to pick up and support each other. YHC did not advertise the “Rucks required” disclaimer very well beforehand, so Big Papi used a cinderblock held in front of him.
10 rounds of:
Ruck squat x 10, hold 10 count in squat (Al Gore) (100 total)
Refreshing walk around to bathrooms, and back in locked arm position for more ruck squats!
Ruck squat x 10, hold 10 count Al Gore
Ruck squat x 20, 5 seconds standing break
Ruck squat x 30, 5 second standing break
Ruck squat x 40, 5 second standing break
This is YHC’s rough account.. there may have been more squats, but Splinter seemed to be throwing random amounts of reps out as he fed off of the PAX’s pain. Plus, YHC may have been a little delirious from all the ruck squats.
Recover and grab a sip, then circle up in the field.
Hold ruck/cinderblock in front of body for some inclined flutter kicks (flutter kicks while holding back off the ground)
10 rounds of 10 Inclined flutter kicks IC with 5 second rest in between (400 total, easy way)
PAX were able to squeeze in the last set of 10 right as the clock struck 6:15AM.
COT:
PAX discussed how 20 mins was way too long to let Splinter lead the beatdown, and if he takes the entire Q, hopefully more than 2 exercises are in is arsenal.
Prayers for Urkel the he and his family recover from illness.
Prayers for Smoggy and his M with their soon to be 2.0.
Prayers for Endo that he is able to get healed up and back out to join us ITG.
Prayers that Splinter will get to visit his Mother in Hungary soon.
Prayers that YHC has a safe boating trip tomorrow.