HIPAApotamus

VooDoo out with the sniffles and asked me to fill in and Q last night, gladly accepted!  No idea what I was going to do or how many would show so I loaded up the ol’ Prius with a bunch of gear. Got there a few minutes early to do a last minute recon. Found a new hill at Bulldog that may Trump2020 Gastone’s Hill. Show to know. 8 total in attendance so my 2nd weinke was ready to go.

Disclaimer

Warmup – Slaughter Starter

The Thang – Part 1:

Tri-partner Hair burners with a 35lb or 25lb plate

P1 swings, P2 pushes plate, P3 overhead press

P3 now pushes plate to P1…you get the idea. repeat the process for 10 minutes

Roscoe and YHC had 1 less partner so we had to do more plate pushes, Yay for us…(said no one ever)

Recover

To the benches for Dips IC followed up with step-ups 20 count right leg only

Recover

Back to Hair Burners again

P1 curls, P2 pushes plate, P3 tricep extensions – 10 minutes

Recover

To the curb for some Big Boy Tiger Squats – 20 OYO

Recover

Grab Kettlebells and Farmer Carry Mosey to the back of Bess elementary to the Huge, Bigely, very steep, grassy hill. Now officially claimed as HIPAApotamus

The Thang – Part 2:

Musical Dora

Partner up

Exercise 1 – Curls
P1 curls P2 runs to top of hill for 1 burpee run down and switch.
Do this for the entire track of Beastie Boys “No Sleep Till Brooklyn” – 4:06 minutes

Exercise 2 – Squat Thrusters
P1 squat thrusters P2 runs to top of hill for 1 burpee run down and switch.
Do this for the entire track of Lil Jon “Get Low” (Clean version, lol) –  5:24 minutes

Exercise 3 – Burpees
P1 Burpees P2 runs to top of hill for 1 burpee run down and switch.
Do this for the entire track of Micheal Jackson “Don’t Stop ‘Til You Get Enough” – 6:05 minutes

Recover

Farmer Carry Mosey back to start

Pledge

Time

Announcements – New AO Wednesday New Hope Elementary come out and support the launch. Lake Wylie F3/FiA Convergence February 15th

Prayers – TimeFrame M, T-Square son, family for a recent suicide and those battling mental illness

YHC took us out

I’ve slacked off tremendously over the last few months and it’s shown. Taking a Q helps you get back into a rhythm for sure. Thanks for the opportunity to lead and the push that came with it. Everyone worked extra hard this morning. We did something new so stepping out of your workout comfort zone sometimes isnt easy, but we made it through. Just a quick note it was the second workout in a row where the assigned Q was sick and others stepped up to take lead. That said always be prepared to step up and lead. Good thing to do is create a quick weinke and keep it in your dash. #HIPAAtips

AYE!

HIPAA