- QIC: Longshanks
- When: 09/14/2015
- Pax: Bassamatic, Dark Helmet, Boy Band (respect), Deacon, Geronimo, Greenwave, Car Bomb, Howitzer, Barry Manilow, Backdraft, Longshanks (Q)
- Posted In: The Armory
11 PAX descended upon the Armory to enjoy the cooler weather and get their #dailydownpainment from YHC. Flag planted, disclaimer noted, and off we went.
The Thang
Mosey around the Parking lot then circle up for the warmup:
SSH X 25 (IC), IW X 20 (IC), Mountain Climbers x 20 (IC), Slow Merkins x10 (IC), Peter Parkers x 10 (IC), Parker Peters x 10 (IC), Maktars x 10 (IC), Windmills x10 (IC), 10 KB Burpees OYO, 10 Good Mornings (IC)
Explained that we would be doing the Aaron Rodgers MVP workout in honor of them beating the Bears. Here is how it works: 2 reps on right side, 2 reps on the left side, 4 reps on right, 4 reps on left, 6 on right, 6 on left, 8 on right, 8 on left, 10 on right, 10 on left, 12 on right, 12 on left, then run a small lap to help muscles recover. Here are the exercises that were done:
Plank Rows
Chest Press
1 arm KB swings
Bicep curls
Triceps Extension/Upright row (alternated between the 2 since both arms were used
Shoulder Press
Obliques Extension
After this we moseyed to the wall for some People Chair and Balls to the Wall
Finished with 1.5 minutes of LBC’s
COT and BOM
Announcements – Invergence this Friday, Fastest 5k, Mud Run Signups extended,
Prayers – Assassin’s Grandma in Hospital, Friends and families battling illness, for our brothers returning from Columbia
Moleskin – Always impressed with the guys that get up and post and fight through a workout no matter how hard it is. Lots of grunting this morning and a little complaining but never any quit. Great job men. Thanks Dark Helmet for the opportunity to lead.