A little of this, a little of that

July 13, 2017

WHEN: 07/13/2017
QIC: Floyd
PAX: Floyd, Cardiac, Rev Flo Rida, Jackie Chiles, Boucher, 2Ply, Kia, Tuco, Mumbles, Reboot

It was Gloom o’clock and 10 PAX gathered for Floyd’s 3rd out of 24 quest for the Master Q CSAUP challenge. This was Floyd’s home turf, and he wanted to share as much of it as was possible. We had a great contingent including several regulars, a visitor from Charlotte and a newly named FNG from yesterday.

Warm-up
SSH x 10
Windmills x 10
Arm Circles x 10
Willie Mayes Hayes x 10
Merkins x 10
Stretch calves
Airsquats x 10

Run around the 1/3 mile peanut loop as fast as you can (or want). Plank it out when you get back.

Mosey to the PAINGROUND. Each PAX will individually do 20 pull-ups and 20 Swerkins. While waiting for equipment, maintain a low squat hold.

Mosey to the rock pile and grab a “Cardiac-sized” rock. Circle up.

Bicep curls x 20. Drop rock, rotate to the right x 2.
Over head presses x 20.
Bones’ time bomb: Hold rock over head while each PAX does 5 presses, then next PAX and so on until everyone around the circle has participated. Drop the rock, rotate to the right x 2.
Rock Rows x 20. Drop Rock, rotate right x 2
Weighted Air Squats x 20. Return rock to the rock pile

Run to the soccer field and line up on the end line. Partner up. Size does not matter.
Dora Dora 50-75-100. While one partner runs to midfield and back, the other one does reps. Reps accumulate.
LBC’s x 50
WWII situps x 75
Russian Hammers x 100

Next up: Sweat’s favorite exercise, The Bearway to Heaven. Cardiac told YHC he was excited about this because he always wanted to do it. 2Ply told me I was acting just like Coco on Tuesday (which is an insult).

Bear crawl to 18, 1 burpee, bear crawl back, 2 burpees, etc keep doing this until finished.
Burpee x 1, Bear crawl 18 yards
Burpee x 2, Bear crawl
Burpee x 3, Bear crawl
Burpee x 4, Bear crawl
Burpee x 5, Bear crawl
Burpee x 4, Bear crawl 18 yards
Burpee x 3, Bear crawl
Burpee x 2, Bear crawl
Burpee x 1, Bear crawl
Floyd plank it out.

Run to the soda stand. 30 dips at the wall in cadence.

Mary:
LBCs in cadence x 50
Low slow flutters in cadence x 30.

COT: Rev Flo Rida gave a nice prayer, keeping in mind a passage from Proverbs and keeping in mind those friends who have cancer and also those who are adopting children (Subprime)