Blocks and Lazy Dora

10 of G-Town’s finest rolled in to the gloom of SOGA on a muggy, damp morning. I had signed up to Q a long while back before my foot injury showed up and almost gave up the Q but I decided I would plan to Q without any running. Here goes!

Warmup – 10 Burpees (in honor of Sister Act), Cotton Pickers, Moroccan Night Clubs.

Grab a block and Farmer’s carry to the new parking lot of the empty Planet Fitness.
50 Reps of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Core Time 7’s
Flutter Kicks x 7 IC.
Flutters, American Hammers x 7 IC.
Flutters, Am. Ham, Freddie Mercuries x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches, Reverse Crunches x 7 IC.
After each set of these I read a quote from David Goggins. I read his book titled “Can’t Hurt Me” of which the main theme is controlling your mind and your body will follow. He takes this to an extreme level but is an interesting guy.
Here are the quotes:
1. Life is a big tug of war between mediocrity and trying to find your best self.
2. Nobody cares what you did yesterday. What have you done today to better yourself?
3. Get comfortable with the uncomfortable and finally make your dreams come true.
4. The only person who was going to turn my life around was me.
5. We all have the ability to come from nothing to something.
6. When you think you are done, you’re only at 40% of your body’s capability.
7. The most important conversation is the one you have with yourself.

Repeat the Block work except with 20 Reps. of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Partner up for Lazy Dora
100 Merkins Total, 10 while partner planks then switch.
200 LBC’s Total 20 while partner holds legs 6″ then switch.
300 Squats Total, 30 while partner holds squat then switch. Ouch!

Repeat the Block work except with 20 Reps. of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Farmer’s Carry the block back to the start.

Announcements:
August 29th – Annihilation @ GasHouse 0700 – Gump Q. (Traditional GasHouse and PainLab will be open as well)

September 12th – Fight Night – 2nd F event, see Huckleberry @ TBD

Shooting Event at Foothills Public Shooting Complex on Saturday, September 12th at 930 AM. https://foothillspublicshooting.cc/ should get you to their website. Need to get on there and sign the waiver thing ahead of time.

Mount Mitchell Hike is September 27th.

CSAUP coming in September.

In the COT I asked each guy to share their kid’s ages and grades for the upcoming school year and we said a prayer for them as they each begin school in a difficult year.

*NMM Hearing Oompa count cadence is always a fun time. Gastone has a lot of helpful tips for plantar fasciitis. I can tell Stroganoff just loves the block work. Defib had a nice fragrance about him as always. Sister Act only called me out twice in 45 minutes which is not a lot for him. Thanks to all the Pax who posted.