After a short warmup of ssh
Cherry pickers and something else we went on a short mosey looking for the elusive skunk. None were found so LBC while waiting on the 6.
Then proceed for a roumd of dirty 11’s with squats and WW1 and a burpee in the middle. That is about all the time I have so I nominate the late guy to fill in till the end.
Just remember you cant get better if you don’t try. Nobody likes hearing excuses so just get ya butt up and do something
Day: August 10, 2020
1st I started the Q with a Daily bible Verse. Psalms 150:6 “ Let everything that has breath praise the Lord! Praise the Lord!”
Warm-up
1st—SSH x 15
2nd—Gravel Pickers x15
3rd—Moroccan Night Club x15
All in cadence
After the warm up we said the Pledge of Allegiance
WERK TIME
- Lap 1 around we carried coupons the football Field we stopped at every corner for 5 blockies
- Lap 2 around Football Field stop at corner for 10 calf raises, then we carried our Coupons to the 50yrd Line for 50 reps of curls then carry coupons back to the end zone
- Lap 3 around FootBall Field with 10 calf raises every corner, we carried our Coupons back to the 50yrd line for 50 reps of Over head press then carried coupons back to end zone.
- Lap 4 around Football field with 10 calf raises every corner, we carried our coupons to the 50yrd line for 50 reps of off set Merkins 25 each arm, carried coupons back the end zone.
- Lap 5 same process but with 50 reps of Triceps curls
- Lap 6 ran a lap with our Coupons stopped at every corner for 3 blockies
- Lap 7 same process as lap 2-5 with 50 reps of squats
- Lap 8 same process but with 50 reps of Chest presses
- Lap 9 same process but with 50 reps of LBC,s
- The last thing we did was Iron Hulk , 13 HIMS strong
Bunch of guys ran various directions around Dallas.
Bunch of stuff coming up in the next few months.
Bunch of people on IR to pray for.
Bunch of you missed a good QSource too.
-GD
Warm up:
Don Q x 10ic
Imperial Walkers x 5 ic
SSH x 10ic
Mosey to Field
The Thang:
- 20 xDiamonds – Low Squat Leaps – 20x Normal
- 20x 45 Deg. Merkin – Lateral Lunge Walk – 20x Werkins
- 10x Slow Merkin w/ 5 sec hold – Pogos – 20 x Drop Merkins
- DORA
- Crunchy Frog x 100
- Lunges x 200
- Mt. Climbers x 300
- 40m x 10 every 45sec.
- Stretches
Mosey to Flag
Joined Painlab for some core work
COT
9 Hims for a hot workout at Midoriyama.
Mosey to Field
The Thang:
- 20 xDiamonds – Low Squat Leaps – 20x Normal
- 20x 45 Deg. Merkin – Lateral Lunge Walk – 20x Werkins
- 10x Slow Merkin w/ 10 sec hold – Pogos – 20 x Drop Merkins
- Triple Nickel
- Crunchy Frog – Nur up Hill – Big Boys
- Walking Lunge w/ Stretch
- Form Run x 4 continuous
- Stretches
- Big Fire Hydrants
- Low Lunge to Hamstring
- Hurdle Stretch Drills
- Holy Crosses
- Scorpions
- Pigeon
Mosey to Flag
COT
7 Showed for the Coconut Horse Run.
We made it and survived.
Gastone Out! BB is complete.