- Workout Date - 03/16/0010
- Q In Charge - Slug
- The PAX - Fargo, Frosty, Abacus, BOGO, Partner, Nunan, GI Jane, Mr. Belding, Francis, 12th Man, Beanie Weenie, Whittle, Blooming Onion, Clarinet, Slug
- AO -
So BOGO hit me up late last week to Q this a.m. YHC has been slammed recently with work, Navy, side jobs, T-ball, Baseball and everyday life in general so I didn’t have a lot of time to get creative on this one. I would have liked to have had more time to come up with something, but in the end I believe I gave the PAX a proper beat-down. I slightly modified a previous SOS Q that I did a while back. I knew it would be new to the PAX since no one from the Alley wants to travel to the “other side of the state” to that AO for a real smoke fest. This was my second Q at the Alley, the first being the inaugural launch of this AO. I thought it was a good introduction for the guys who were new since my last Q. Enough chit chat, here is what went down…
-Slow Windmill X 10 IC
-Goofballs X 15 IC
-Smurf Jacks X 15 IC
-Howling monkeys (1 round, 10 Monkey Humpers each)
Mosey to visitors stands
-Slug’s Web of 11’s (1 Derkin, 4 Air Press, 10 Dips, 2 Derkins, 8 Air Press, 9 Dips…you get the picture up to 10 Derkins, 40 Air Press, 1 Dip)
Note, these were pretty tough due to the large decline using these bleachers. Not a whole lot of mumble chatter going on here.
Next mosey to the track and form two lines facing each other. Perform 3 circuits of the following exercises:
- Side plank walks with mountain climber and 3 merkins. (5 to the right and 5 to the left)
- Plank hop to squat X 10 IC
- V-Ups X 10 IC
*drop one pushup off each circuit
If there was any mumble chatter going on, it all came to a halt during this exercise. This is a real core smoker!!
Next mosey to the 300m line on the visitors side of track.
-Broad Jumps to the first light pole, lunge walk to double gate at HA entrance, walk to the starting line on the Home side of the track.
-Sprint 100m on straight section of track
Repeat again back to original starting point
Recover/walk back to the flag for more Mary
-Isolated chruch X 15 IC (Each Leg)
-LBC X 15 IC
-American Hammer X 15 IC
-WWI situps X 10 OYO
-Chillcut for the last minute
-Hope relay Nov. 12th. 12th Man looking for one more person to complete his team
-F3 Golf Tournament
-Whittle looking for a good electrician
-Possible Dream Center 5K in December
-Pray for our schools and the administration with all that has happened recently
-Jacob Hall passed away Saturday. Keep this family and community in your thoughts and prayers…heart breaking!
-12th Man having to give bad news to co-worker today
It was a pleasure leading this fine group of men this morning, hope you enjoyed it as much as I did.