YHC took a week long vacation at the Jersey Shore last week and was lucky enough to come home with the opportunity to Q. Da Vinci tried to steal it from me but I gave him the Mutumbo finger wag. I did some bootcamps in Jersey and wanted to bring some of that pain to Lake Wylie. So it was a Jersey Shore beatdown at Quagmire.

When 5:15 hit we had 22 Pax make a great/bad decision by showing up, but you are already here so no turning back. Gave a good disclaimer because of our newest FNG (Sparky) and then we were off.

A quick lap to warm up with some dynamic stretching thrown in then circle up behind Just Fresh for the warm-up:

• 5 Burpees (no better way to warm up than burpees) (received groan from DH)
• Weed Puller IC
• 5 Burpees (More groans)
• Windmill IC
• 5 Burpees (Mutiny Considered)
• SSH x20
• 4 Burpees (Accepted the punishment)
• Merkins x10
• Down Dog/Honeymooner
• 3 Burpees
• Imperial Walker x10
• 2 Burpees

The Thang

This workout was inspired by the bootcamp in Stone Harbor, NJ (Shout out 7 Mile Fitness) that tried to ruin my vacation but I was better for it. I thought the Pax would love it.

We would perform the same exercise in 60/40/20 second intervals with 10 second of rest in between. Then move onto the next exercise. Here were the exercises:

• High Knees x20 with Squat
• Flutter Kicks
• T-Merkins
• Jog to back of Home Depot
• Balls To the Wall (Crowd Favorite)
• Peoples Chair
• Head, Shoulders, Knees and Toes
• Jog to Fountain
• Step Ups
• Dips
• Freddy Mercury
• Move to parking lot in front of Cold Stone
• Agility Jumps over Parking Lines
• Side Shuffle from Curb to Curb (“Low and slow is better than high and fast.”)
  • Only got to the 1 minute interval before we ran out of time

Time’s Up and we head to COT.

This workout allowed all the Pax to determine how hard they wanted to push and I know everyone put in work. I love the opportunity to lead these men and I am humbled by there willingness to indulge in my crazy.

Announcements

Mastadon
Happy Hour in Arysley this Tuesday

Prayers/Praises

Wild Thing’s son slept all night in his own bed
Tarantino on 11 years of marriage

Until next time, back to the hunt…