Good morning to the only 6 that decided to face the music. Once I had the opportunity to Q the Deep about a week, I knew I had to bring it. The weather was perfect, the PAX were strong and I had spoken enough. Part of the mental game was having the PAX unload the coupons out of the truck which included 13 cinder blocks, 2 medicine balls, 1 50lb sand brick, 1 ruck and one heck of a 45lb sand bag/neck pillow.

After the disclaimer basically consisting of instructions to keep the gloves on and not to break your nose on the blocks, we were off for a parking lot mosey with butt kickers, karaoke’s, side shuffles and bringing it home with toy soldiers.

Slow-short warm up of SSH, Squats and Carolina Dry Docks

In a line with the blocks about 2′ apart, we did side Merkin walks from one end of the blocks to the other and back again. When you weren’t merkin-walking, you were butt-kicking.

Line up on your back, head to toe. As you do a situp, pass the medicine ball from overhead to the man at your feet and repeat down and back. Situps while you wait.

4 Corners of the bus lane with Wide-Arm, Regular and Diamond Merkins at each corner: Corner 1=2 of each, Corner 2=4 of each, Corner 3=6 of each, Corner 4=8 of each.

Mosey to the big hill (or at least, one of the big hills) for Quadzilla: Backwards run/jog/walk up the hill and forward jog down the hill for 4 minutes.

Mosey to the football field and grab a partner. Catch me if you can twice around the field incorporating 3 burpees.

Time for a little plank work: Peter Parkers, Grave Diggers right side, Dips, Grave Diggers left side, Mountain Climbers, Grave Diggers right side, Crab Walk 20yds, Grave Diggers left side.
With your partner, 16 Carolina Dry Dock claps

Mosey back to the blocks for Shoulder Press Squats
Overhead tricep extensions
Bicep curls
Manmaker Burpees
Flutter kicks with block presses
Protractor

Announcements: 9/30 Invergence & read the Newsletter

Prayer Requests: Gears mother-in-law, Maximus’ friend’s dad, calm for Tater’s wife this past weekend.