QIC: ENDO
PAX POSTED: CHEESEHEAD, GROUPER, FLAT TIRE, ELENOR, BANDIT, PETEY, DILLIO, APNEA, DBA, CRICKET, WATERBOY, BAYWATCH
QUOTE OF THE DAY: “Sounds like Waterboy had Taco Bell for dinner last night.” ~Flat Tire~
Cool, crisp and windy morning in the gloom as 13 PAX arrived to improve their fitness level (and apparently have a few good laughs while doing so). YHC was a bit nervous as he is still struggling with his cardio levels after such a long hiatus. A lot of “burpees and bears” on the agenda would prove to be a challenge today. The disclaimer was given and we jumped right into the action as a few late comers arrived…
WARMUP
- WINDMILLS – X10 – IC
- SQUATS – X10 – IC
- FRANKENSTEINS – X10 – IC
- SUMO SQUATS – X10 – IC
- HAPPY GILMORES (Tappety Tap Tap A Roos) – X10 – IC
- TEMPO SQUATS – X20 – IC
- CIRCLE BURP – INCREASING EACH ROUND BY 1 – 4 TOTAL ROUNDS
PARTNER UP
- PARTNER 1 – WALL SITS
- PARTNER 2 – SPRINT TO SIDEWALK AND PERFORM 3X BURPEES
- RINSE AND REPEAT 5 TOTAL ROUNDS EACH PAX
FIELD OF PAIN
- “THE REVENANT” – 4 sets of cones spaced appropriately with the following exercises
- BEAR CRAWL – 30yds to cone 1
- LEFT LEG BOO BOO BEAR CRAWL – 15yds to cone 2
- RIGHT LEG BOO BOO BEAR CRAWL – 15yds to cone 3
- WOUNDED BEAR CRAWL – 10yds to cone 4
- SPRINT TO PAVILLION
- ALTERNATING STEP-UPS AND DIPS – X20 EACH (easy way) – X3 ROUNDS TOTAL
- “THE REVENANT” – IN REVERSE ORDER (back to the clubhouse)
- BRUCE LEE – X1 SET – OYO
- Mosey back to the pavillion
- BALLS TO THE WALL – BURPEE PENALTIES X13 DOWN TO X1 in order of who fell first in order
- Mosey around dog park back to the courts for water break
- Mosey back to FOP for final exercises
- 4 CONE SUICIDES – MERKINS AT EACH CONE AND BACK – X5
- 4 CONE SUICIDES (forward only due to time constraints) – JUMP SQUATS – X10 AT EACH CONE
- Mosey back to courts AYG
COT
- Prayers for both Apnea’s and Big Papi’s mothers
- Continues prayers for Vanellope’s recovery
- Prayers for all those who could not make it due to injury or otherwise that they are able to make it back out soon
MOLESKIN
- Such a blessing to be able to get some movement back in my knee and hopefully begin to start posting on a regular basis. It was an honor to lead such an incredible group of like minded men trying to push themselves every day to become better both physically and mentally. I owe it to all of the HIM within our region for their thoughts and prayers that aided my recovery.
- XMAS PARTY AT CHEESEHEAD’S – DEC 11TH – KEEP AN EYE ON SLACK FOR DETAILS