Author: bobevansf3

AO: Lightning Rod

QIC: Bob Evans

PAX: Free Lunch, Ghost, Danish, Stray Cat, Slash

Conditions

51F, and clear, dark at he start and yes, we nearly got to watch sunrise

Warm up

20xSide Straddle Hop’s
15xHobo’s
10xCoupon Merkins each side
15xImperial Walkers
20xKettle Bell Swings
20xLBC’s

The Thang

Mosey to the football field with the Coupons

Circled up on the field:

Exercise – A – Ramma
With 6 guys this worked out pretty well and starting with the Q each Pax member chose their favorite exercise.
Counter clockwise we did:

20xflutter kicks holding the coupon up over our stomachs.
10×10 count FreeLunch’s Coupon KickAsses (don’t remember the exact name) – with Coupon from squat, chest, extend out,
chest, overhead, behind head, overhead, chest, extend out, chest, squat.
10xCoupon Merkins switching sides over the coupon
Pull-ups from the railing as many as you can in about 1 minute
Broad Jump Burpies across the field (width wise)

Mosey back around the track to the coupons for round two

This time Clockwise starting with the Q

20xKettle Bell Swings
10xCupon Overhead Squat
20xMan Makers
20xBigBoys
2×10 yards and back of Dead Bug (rocking on your back)

Mosey back to Coupons and back to the flag for time.

COT

Circle of trust was a thankful discussion on go30 for me and others for last month’s great encouragement and performance!

Well done Pax. Shout out to Kiwi for holding us accountable. This next month is going to rock!

Closed COT with a thankful prayer for ability to exercise and good health closed out with Number – a – ramma, and Name – a – ramma.

Great work and thanks guys for the encouragement and advice on how to properly count with different exercises!

Good thing I checked Slack Sunday night, because I wasn’t planning on leading Wednesday’s workout. Laying in bed last night, I remembered back to my days in Charlotte and thought of some great workouts by these guys. I knew I wanted to do a workout with Coupons and something I hadn’t done in a while – an Exercise – A – Ramma. I worked on calling cadence, and calling out the exercises…Next Exercise, In Position, In Cadence, Exercise.

AO: Lightning Rod

QIC: 

Bob Evans – VQ

PAX: 

Danish, Kiwi, Lumbergh, Walkman, Free Lunch, Samurai, Bob Evans

Conditions: 

70 and clear, little humid, excellent

Warm Up: 

Imperial Walkers 10X

Mosey to the field by tennis courts

The Thang:

2X around the field

Storm Kickers in-cadence knee raises and extension (kick) each leg

Mosey 50 yards

Happy Jacks – imperial walkers for 5 count, then 2 squats, repeat 5X

Mosey 50 yards

Peter Parkers – plank with knees to elbows

Mosey 50 yards

Jack Webbs – 1 merkin to 4 air presses, 10X

Mosey 50 yards

Pure Burn – hold fence, on tippy-toes, squat 3/4 to 1/2 – 10x, 1/2 to bottom – 10x

Mosey 50 yards

Parker Peters – Plank, knee to opposite elbow

Mosey 50 yards

Sleeping Hillbillies – on your side, side crunch knee to elbow, 10x, flapjack

Mosey 50 yards

Absolution – 8 count exercise, plank, jump forward, backward (1, 2), down onto arms (3, 4), hop wide then narrow (5, 6), then up onto hands (7, 8). 10x

Mosey 50 yards

Mike Tyson – plank with feet against curb, squat in plank position, and back to full plank position, 10X

Mosey 50 yards

Between each tree perform, lunge walks, duck walks, run – 2X

Back to starting position on the field – repeat

Mosey back to Lightning Rod – for time

COT: 

Announcements, mumble chatter, and close with Prayer of thankfulness.

We found a tennis ball on the field and it made the round with us. Passing back and forth, nailing each other with it for score to be tallied at the end. I think Free Lunch got the highest score by nailing the Q the most. The tennis ball became our mascot and was supportive of our efforts cheering us on as we wept with sweat. By the end of the VQ we were keeping the mascot in play and making the most of it. We even hit the playground for some action on the rings reminiscing of the Olympics.