- QIC: One-Niner
- When: 9/10/14
- Pax: Chicken Hawk, Flipper, Pebbles, Boyband, Mr. Wilson, Aztec, Trucker, Backdraft, MacGyver, Assasin, CSPAN, Chicken Wing, Sharknado, Change Order, Chaser, Iron Pony, Opie, Cake Boss, WWL, Gears (FNG)
- Posted In: Ring of Fire
Who ever said men don’t need instructions, I think a little direction always helps, so YHC brought his Pull-Up map with him to guide the PAX to victory (or PAIN).
Today was YHC’s VQ for the Coop. Great AO to roam and gather; although I believe about 10min in I had already forgot half my game plan, so I went audible – not sure if the PAX caught on to that or not, but it did leave me with 10min to spare at the end, perfect time for some COP ab work.
Warm Up:
- 50 SSH
- High Lateral Hops – 20sec
- Merkin Jacks – 20sec
- Jumping Lunges – 20sec
- 25 SSH
Mosey to 100 yard lot
The Thang:
- 100 yard sprint
- 10 Burpees
- 30 Lunges
- 200 yard sprint
- 10 Burpees
- 30 Lunges
- 400 yard sprint
- 10 Burpees
- 30 Lunges
- 200 yard sprint
- 15 merkins
- 30 Squats
- 100 yard sprint
- 15 merkins
- 30 squats
Mosey to parking lot
- 25 yard Bear crawl
- 25 Merkins
- Squats while we wait for Six – keep it up, great work!
Mosey to back of ROTC for some Pull-Ups. The objective was to stay on the bar for ALL 5 sets of 10 rep pullups. If you touch the ground, there was a 5 burpee, 50 yard sprint penalty. Most made it through with no trouble (no burpees, that must of made the PAX push just a little harder on those pullups – just sayin). Testament though to how strong this group has become.
- 10 Wide Arm Pull-Ups
- 40 Russian Twist
- 10 Chin-Ups
- 40 Russian Twist
- 10 Close-Grip Overhand Pull-Ups
- 40 Russian Twist
- 10 overhand/underhand Pull-Ups (switch at 5)
- 40 Russian Twist
- 10 Pull-ups – however you like to get there
COP – 10min of ABS
COT
Keep the spoken and unspoken in your prayers this week. Great workout today with a great group of guys! WWL brought up a great reminder this morning to remember that tomorrow is 9/11. Calling all PAX who are leading tomorrow to take some time in your COT to have a moment of silence and a short spoken word for all those that have fallen for this GREAT Nation. Because of the hands of those that want to strike down our freedom, it is a remembrance to our brothers and sisters who fight each day to keep us safe at home as well as to those that passed away in the tragedy. AYE!