- QIC: Frat Boy
- When: 11/26/2018
- Pax: Assassin, Dungaree, Fire Marshall Bill, Frat boy, JWOW, Shady, Sir Topham Hat, Triple Lindy
- Posted In: The Armory
Having been in a Thanksgiving hangover after spending most of it on the road, the commitment I had made to Q the Armory on Monday was not even a thought. That is until, I got the DM from JWOW at 2pm on Sunday. Hmmmm…what excuse could I make I instantly thought, and then after further self-evaluation, and no easy way out, I committed to fulfilling my original obligation.
Weather forecast called for a 60% chance of rain. Fortunately, they are almost always wrong, and we got a nice 50 plus degree morning perfect for a KB workout.
All Vets were at the AO, so after a quick disclaimer, off we went.
Warm-up
Mosey (no KB) towards the front of the Church and then back towards the left side. Started with some side shuffles, changing directions, then butt-kickers and finished off with a little carioca ending back at the original launch spot.
SSH- x30
Moroccan- x30
Arm rolls- forward for 10 and then back for ten
Windmill- x15
LSS- x15
Merkins- x10/ hold
Recover
Mosey to the far-right parking lot when facing the Church.
The Thang
How convenient that there are 4 perfectly placed light posts on the side. And with that came the opportunity to complete 3 rounds of exercises, running between light posts. Just in case we were facing rain, I had placed each round of workouts in a special Ziploc. The PAX were impressed…not really.
Round 1
First light post- One arm curls- 20 each
Run to next
Second- Goblet Squats- 20
Run to next
Third- Overhead press- 15 each arm
Run
Fourth- American Hammers- 30
Round 2
First- Chest press- 20 each arm
Run
Second- Upright rows- 20
Run
Third- Cleans- 10 each
Run
Fourth- Big Boy- 20
Round 3
First- Single arm triceps extensions- 20 each
Run
Second- Straight arm raises- 15
Run
Snatch- 10 each
Run
LBC’s- 25
Run to final post
Partner Up
Time for some Dora
100- KB swings
200- Two-handed Tricep extensions
300- American Hammers
Partner one does the exercise while Partner two runs around the outside of the light posts we were just working through.
Called an audible partial way through the triceps due to time. Asked the PAX to get to 150 Tricep extensions and 200 AH. Once completed, work on 100 squats until time.
Everyone hit the 100 squats just in time to get back to COT. With A couple minutes left, all PAX on their six for a quick round of Flutters.
Recover. With one-minute left I thought it was good timing to touch briefly on our word of the month, which happens also to be my word of the year. Shared with the PAX my struggles and the growth I think I have had over the last year and asked for their thoughts on the meaning to them. Many thanks to the PAX that did. I think vulnerability is a tough word to wrap your head around and even more difficult to exercise as a man. Challenge to all PAX to be especially more vulnerable to your M’s and 2.0’s. It will definitely bring you all closer and hopefully strengthen your relationships as our 2.0’s face their future challenges.
COT
Announcements- Xmas Party, Joe Davis, and Xmas Eve Convergence
Prayers-
PAX who are looking for work
Safe returns from the Holidays and for what’s ahead
California victims
Children fighting illnesses
Very appreciative for the PAX who showed up this morning and for the push. Thanks for the opportunity JWOW!
Frat Boy Out