• When: 06/07/16
  • QIC: BA
  • PAX: BA (QIC), Fresh Prince, Mayor, Brownstreak, Keesh, Anthrax, T Square, Radar

8 PAX showed up for a full body beat down….not planned, but got the idea from the mumble chatter before the workout.

I rolled in about 10 minutes early and spotted The Mayor and Brownstreak stretching already.  When I joined them they were talking about the workout at #GasHouse that I coQ’d with Godfather.  Brownstreak said his traps were still sore from the cinder blocks and Mayor said that his legs were still sore from the squats with cinder blocks and the squats without cinder blocks that we did this past Saturday…… The nice guy that I am I heard all of this and thought to myself I now have a plan for this Q.

….My mind is foggy on every single exercise and repetitions, but below is a general idea what we did.

WU: (In Cadence)

  • SSH x 15
  • Murkin  x 10
  • LBC x 15
  • Don Quixote x 10
  • Moroccan Night Clubs x 25

-Pledge Of Allegiance-

THE THANG:

Mosey to the sidewalk closest to the practice field and partner up

  • CDDx300/Partner runs across the parking lot and does 5 SSH (Browstreaks traps)
  • LBCx15 and Planks while waiting on the 6 to finish
  • Squatsx300/Partner runs to second island and does 5 Murkins(Mayors Legs)
  • LBCx15 and Planks while waiting on the 6 to finish
  • Calf Raisesx300/Partner Zombie Walks to first island and does 5 squats (Mayors Legs)
  • LBCx15 and Planks while waiting on the 6 to finish

Mosey to BA’s truck and each PAX get 1 cinder block and circle up

  • 50 chest press with cinder blocks in cadence
  • 50 bicep curls with cinder blocks in cadence
  • 50 step ups with cinder blocks in cadence
  • 25 french curls with cinder blocks in cadence
  • 25 Morrocan Night Clubs
  • 35 Second Homer
  • 50 calf raises with cinder blocks
  • Ring Of Fire- 5 reps in cadence
  • Merkins, Blockees, Rows with cinder blocks, Jump up and down on cinder blocks, jump over cinder blocks, Murkins using cinder blocks, Derkins using cinder blocks, LBCs

COT:

Nameorama

Announcements: BRR and Belmont AO on Saturday

Prayers

Coffeeteria: 2 at Floyd And Blackies

I appreciate Mayor and Brownstreak giving me some ideas for my Q this morning.  I was going to wing it, but quickly came up with a plan when we had our conversation before the workout.  Also, thanks to TSquare for remembering who all was there this morning.  Thanks gentlemen!

-BA