Fitness, Fellowship, Faith

Day: April 10, 2019

One of Two

10 showed up on a stormy Tuesday. Luckily the storm missed us at Midoriyama, and we got a full workout in. I’ve been wanting to Q a weeks worth of Midoriyama (Tuesday and Thursday) for some odd reason. After hearing that I wanted to do this Freight gave me his Thursday Q to go along with this Tuesday. I’m sure the guys were thrilled to hear this news!

For my Tuesday Q I really wanted to work the legs, and it went a lil something like this…

 

Warm up:

SSH x 5ic

Don Q x 5ic

Squats x 5ic

Straight and Side Leg swings on the fence x 10 ea leg

The Thang:

Mosey to Middle Parking lot

Dora:

Lunge Matrix (side lunge ea leg, reverse lunge ea leg, jump squat is 1) x 25

Single leg dead lifts x 50 (count right leg only)

Leg Swings x 100 (count right leg only)

 

Had to wait on Oompa for a bit (pulled a Sparky) so we did some Iron Crosses, LBC’s, and High Knee Walks.

 

Mosey to Hill at the Lake

Run from bottom all the way to the top at 5k pace

walk down to volleyball court

Run from there to top at 1 mile pace

walk down about 1/3 of the way

Sprint to top

 

Fellowship Mosey for a bit

 

Lunge walk, Jog, Lunge walk, Jog, Lunge Walk, Jog

Finished up with Dora and 25 x Lunge Matrix

 

Good Work by everyone. My legs are already sore.

COT

Leppard took us out in prayer.

 

SEE YALL THURSDAY!!!!!

 

5k Bootcamp

12 showed for a Gastone Q even though I wrote it would be called a Throat Punch.

The Thang:

25 SSH

15 Merkins

20 Imperial Walkers

5 Diamond’s Merkins

Pledge

Mosey around baseball field and to the bottom of Martha parking lot.

Plank while waiting on 6.

Plank Jacks 25

Mountain Climbers 25

Partner Up, 11’s 1 Partner Merkin at the bottom, run 4 islands up and do 10 Partner Derkin’s. Keep on going until you switch the numbers.

While waiting on 6 to finish we ran backwards around the same coarse until all joined.

Mosey to the back of the park.

30 Monkey Humpers

30 Squats

30 Sumo Squat Jumps

10 Lunges

30 Calf Raises

Mosey out of the back of the park up to main road.

Walk backwards waiting on 6.

Then mosey/run back to finish.

3 minutes over. Lawsuit coming I am sure from Hushpuppy.

The Moleskin:

Temp was great, the family of brothers was even better. Proud to call all of you my friends. If you did not know if you could run a 5k you just did and you did it with pain stations. So the Community run should be a cake walk.

Prayers

Gastone Honored to Q, until the next time.

 

 

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