QIC: Ducktales
Date: 10/24/2020
PAX: Roomba, Geek Squad, Milkman, Hasbro, Cleaver, Blue, Slois Lane, Doogie, Dundee, NordicTrack, U-Turn, Postman
AO: Huey
Conditions
Shirtless weather
COP
Mosey to backlot, music was not started yet and Geek Squad thought he may just be carrying a speaker with no tunes all morning.
The Thang
Leg day HIIT (Gone in 60 second theme guys)
60 seconds regular squats
30 seconds jump squats
30 seconds rest
60 seconds left leg forward lunges
30 seconds jump squats
30 seconds rest
60 seconds right leg forward lunges
30 seconds jump squats
30 seconds rest
30 seconds jump squats
30 seconds rest
60 seconds sumo squats
30 seconds jump squats
30 seconds rest
60 seconds wall sit
30 seconds jump squats
30 seconds rest
60 seconds plank
Part 2 kill your Calves
50 seconds calf raises, then 10 seconds rest
40 seconds of each calf raises, then 10 seconds rest
30 seconds of each calf raises, then 10 seconds rest
20 seconds of each calf raises, and then 10 seconds rest
Added per Blue’s request holds IC, single leg alternating.
Mosey to back lot 60 second box jumps
Mosey to back lot for part 3
11s
10 squats mosey to other end of lot
1 burpee, etc
Mosey to basketball quart for ring of mericans
Mosey back to flags for pretzels IC to close out.
COT
Borrowed from Louisville Growruck cadre Dredd- “You can do anything for 60 seconds.” No matter how hard it is.
Moleskin
I’m a fan of the F3 podcast check out this recap of Growruck Chat was unable to represent in Louisville this year due to Covid aaand injuries. Sooo I. The words to live by keep accelerating, keep training. Here is the recap from louisville sounded fun and the F3 Chattanooga clown cars are in the making. https://podcasts.apple.com/us/podcast/podcasts-from-f3-nation/id1218921251?i=1000495557252
And the best thing I did not know about him Where’s my Oscar?
Pro- left those different font sizes JUST for you bro.
News
U-Turn Huey Q Thursday
Beer run soon!
Slois VQ next week at shothouse