Hills and Walls

December 19, 2017

WHEN: 12/18/2017
QIC: Virgo & Nickelback
PAX: Toast McQueen, Chicken Fingers, Sandman, Pusher, Nickelback (Q) Virgo (Q)

Virgo’s Q

Warm-up

  • SSHs 30
  • Arm circles 12 forward 12 reverse
  • Overhead clappers
  • Seal clappers
  • Willie Maze Haze
  • Merkins slow count

The Thang

  • Jacobs ladder: Start at the roundabout with squats then run up the hill to Waterstone Terrace (not the sign we all thought-further and steeper)
    • started with 5 squats bottom and 20 burpees top
    • ended with 5 burpees top and then 20 squats at the bottom

Nickelback’s Q

The Pax took a moment to celebrate the end of the Jacob’s Ladder marathon and turned their attention to YHC. I informed them that we were continuing the theme of exploring new territory at The Rock and we headed up the hill from the roundabout to the wall for glory!

  • Wall Exercises
    • Erkins 10 cadence count
    • Derkins 10 single count
    • People Chair 5 count down the line
    • REPEATO 2X (3 times total)

The Pax then moseyed back to the roundabout for a little ring of fire with sprints. 1 Pax ran around the roundabout while the rest rotated exercises of 10 counts each until the runner completed their loop and returned to tag a new runner:

  • low plank hold
  • regular plank hold
  • squat hold

In honor of Fish and Chips Q at the Duck & Weave the previous Friday we did some Carioca up the hill-right side first of course! We then circled around the flag for some Mary.

Mary

  • LBCs 20x
  • 6 inch leg hold, 5 count around the circle
  • Freddy Mercuries 20x
  • 6 inch leg hold around the circle 5 count
  • Russian Hammers 20x

COT

  • Hightower’s Travels
  • Upcoming holiday travels
  • No workout at the Rock on Christmas Day

Moleskin

Co-Qing is great. You get the rush of adrenaline of the Q while still the surprise of what’s next as a Pax member. As we continue to grow the Northern Province of Churham let’s remember to get better before we get bigger and co-Qing is a great way of doing just that! A solid group of men in Hillsborough pushing one another before during and after the workouts. That is what it is all about!

-Nickelback