QIC: Clothespin
Date: 08/27/2022
PAX: Mansiere, 8 Mile
AO: Convoy
Conditions
Quiet, Cool and perfect for sweat equity!
I must be scary…. Only 2 had the b… uh guts to show.
COP
Forward Fold
Mosey Approximately 80 yards
SSH 20 in cadence
Mosey Approximately 80 yards
Willy Mayse Hayse 14 in cadence
Mosey Approximately 80 yards
Little baby Arm circles forward (thumb up) 15 in cadence
Mosey Approximately 80 yards
Little baby Arm circles reverse (thumb down) 15 in cadence
Mosey Approximately 80 yards
Self Esteems while Q gets music turned on
The Thang
I was struggling a little. Could have been a number of things. We will call it the thin air being in the higher elevation and all.
Murdering Hornets with Burning Hair
Cut-a-Flip
until you reach 50 Merkins and 50 BBS
LL Cool J 10 Reps
Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat = LL Cool J. The “Cool” part is the burpee.
Fire Drill depends on the #of PAX (we did 2 times through)
PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
Hair Burners 4 Reps
To push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special.
Murder Hornet 4 Reps
Take on the Killer B’s Routine from Iron Pax ’19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat till 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing
Move on to station Work!!!
Stations on the lower parking lot when Q call Rotate take a lap around the court to next station. Q will call out the Mode of Transport. Each round. The in leu of time we only did 1 round of the stations skipping station 2. I wanted time for a stretch and some Mary. Felt it was pertinent to include the whole workout for later reference purposes.
Modes of Transport:
Round 1 Long jumps
Round 2 Bernie
Round 3 Mosey
Round 4 walk
Station 1:
• 1st round merkins 10
• 2nd round Diamond merkins 10
• 3rd round Wide arm merkins 10
• 4th round Flying Fish merkins 9
Station 2:
• 1st round burpees 10
• 2nd round burpees 10
• 3rd round burpees 10
• 4th round burpees 9
Station 3:
• 1st round Squats 10
• 2nd round Lunges 10
• 3rd Round SSH 11 cadence count
• 4th round backward lunges 8
Station 4:
• 1st round Baby crunches 10 HC
• 2nd round Freddie mercury 10 HC
• 3rd Big boy sit-ups 11 HC
• Captain Thor 8
Mary/Stretch:
20 flutter Kicks IC
20 Heel touches IC
Forward Fold to Downward Dog Stretching Calves
COT:
S.S. Leadership
- I am the captain of my ship.
- I am in Ship Shape
- I chart my course
- I set sail
- I am a good crew mate.
- I lend a hand on deck
- I check my compass
- I persevere through storms.
Moleskin
Gloom Horns started early and abounded through the workout especially while doing BBS with a block.
News
Labor Day Convergence 9/5, GrowRuck 31 9/9 – 9/11, Chubby’s, Helping Tinkerbell 8/28/2022 with his farm. Keep PAX dealing with sickness in your prayers. Keep Tinkerbell (torn biceps) and Cheney (his dad) in your prayers.