- QIC: Straight Up
- When: 12/26/2017
- Pax: Caddy Shack, Cha Ching, Crabcakes, Ginsu, Jekyll, Lil E, Long Shanks, Maximus, Sir Topham Hat, Straight Up
- Posted In: The Colosseum
Song from Caedmon’s Call:
“We delight in the law of Your Word.
We DELIGHT in the son who was perfect from birth!”
Yes, I truly did serenade my fellow PAX. Fortunately, no major side comments were heard although one PAX leader stated that it may be the first recorded serenade at an F3 workout.
It was an honor to share a Q at this time of year (in 29 degree weather) with such a remarkable set of F3 men! Merry Christmas!
Today’s Q was in honor of Jesus. I definitely DELIGHT in the son who was perfect from birth!
For today between each exercise, each person throughout the workout gave at least one thing over the past month they are thankful/grateful for OR something they have learned about regarding giving.
WARM-UP:
DYNAMIC STRETCHING emphasis:
Jog – 1 Min
High Knees – 30 Seconds
Butt Kickers – 30 Seconds
Toy Soldiers – 30 Seconds
Lateral Shuffles – 30 Seconds (each side)
Lateral Lunges – 10 (5 each side)
Squats – 12
Alternating Forward Lunges – 10 (5 each side)
Merkins – 15 single set
Single Leg Toe touches with other leg going back – 10 (5 each side)
Glute Bridges – 10
Rolling Crucifix – 5X each side
Table Twists – 5X each side
The Thang:
For each exercise, PAX randomly chose their D.E.L.I.G.H.T.(ful) A, B or C exercise option! Below are the ones chosen. For the ones that were not chosen, you will just how to show up for a future workout of mine! (Maybe next 12/26: “The Return of D.E.L.I.G.H.T.(fulness)?)
(Note: I had a lot of positive feedback about this workout and some requests for descriptions so I have put them in below in case you want to use them for any of your next Qs.)
D:
Daft Punk: 1 rep is 4 way lunges each side of your body for a total of 8 aggregate reps
E:
Empty Wheelbarrow: crab walk with a fellow PAX holding your feet about 25-30 yards – 1 round each
L:
Low Country Crab: crab walk position, left arm touching right toe and do other side: 10X minimum or go to failure or whenever it gets boring for you
I:
Indian Bear Crawl: line up head to toe in plank; first person from back bear crawls to front, while everyone else does OYO 1 rep very slow merkin with a pause and continuing until it is your turn to bear crawl
G:
Good morning Abbey: lay flat, move feet in and sit upright, then get up without touching the ground (if possible), then lower self back without using arms again (12 X)
H:
Hurpees: hand release burpees with a twist for my version: 5X: 1 hand release merkin, then 1 merkin, then 5X: 5 hand releases, then 5 slow merkins
T:
(just when you thought you were done . . .)
Tempo Merkin: 13 Merkins in cadence with 3 count down and 1 count up
Extra Credit for these 10 hardworking PAX:
Daniel-Son: Karate Kid position; alternate legs in quick succession
rotating with Dying Cockroach (10 reps, then 8, then 7)
3 rounds accomplished with different speeds
Abs:
Seated Ab Circles – 30 secs each direction; 5 sec rest between each
Cross Knee Planks with a leg raise (similar to a Parker Peter with a leg raise) – 60 secs
Recliner Elbow to Knee Tucks – 30 secs – (seriously this one hurt if you are really reclining)
Planks on elbows with right arm/left arm high rotation – 60 secs
Plank – 1 minute
Flat back stretch, rotate arms on top
Downward Dog with A+ form
Honeymooner with knees not touching ground
COT:
Highlighted Announcements: Joe Davis Run, New Black Diamond AO beginning 1/9/18, Laces In this week highlighted
Highlighted Prayer Requests: for babies to be born this year and babies just born
Closing Prayer of Thanksgiving
Final shout out: These 10 PAX did an excellent job today of sharing and being open with each other as well as pushing themselves physically. Again, it was an honor. Thank you, Jekyl for the opportunity!