- QIC: Wolverine
- When: 10/14/2019
- Pax: (respectable) Olaf, Austin Powers, Chop Block, Clutch, Ice-T, lab rat, Nature Boy, Nemo, Qbert, Sand Dollar, Sparky, Speed Handle, Survey Says, Two Ferns
- Posted In: Crows Nest
Once again it was me pleasure to deliver the Monday morn beat down to the land lubbers of Lake Wylie…enough pirate talk…We have 15 join YHC for my 22nd Q of 2019 (two over my goal of 20 set back in January). I’m nursing Ragnar knee (combination of IT band and my 49.5 years of age) but two advils and onward! Here’s how it went down:
Warm-o-rama:
- Short mosey through the parking lot to circle up
- 15 Imperial walkers, IC
- 10 Weed pullers, IC
- 20 SSH, IC
- 20 Moroccan night clubs, IC
- 20 Chinooks, IC
- 10 Balance merkins, IC (extend opposite arm and leg at the top of the merkin
The Thang – part I
- Partner Dora – 100 merkins, 200 squats, 300 LBCs
The Thang – part II
We counted off by 3s for a rotating 3 station beatdown; groups stayed together, planked for the 6 before taking a lap and moving to the next station:
Station 1:
- 25 SSH OYO
- 20 Flutters, IC as a group
- 15 Derkins OYO
- 25 CDDs, OYO
- Plank for the 6 then take a lap to station 2
Station 2:
- 10 lunges per leg
- 10 WWII Sit ups
- 10 tricep hammers per arm with 20lb dumbell
- 10 diamond merkins
Station 3:
- 15 Medicine ball jump squats – 10lb ball
- 10 Burpees
- 20 LBCs, IC
- Bicep curls, 10 per arm, 25lb dumbell
The Thang, Part III
- Wall squats – end pax run out and do 3 vertical jumps, all they got
- Balls to the Wall – end pax run out and do 5 merkins
Icing on the Cake:
- 15 Freddie Mercurys, IC
- 15 Crunch Frogs, IC
- 10 Crab Cakes, IC
Moleskin
Announcements:
- All LW week day workouts moved up 15 min to 5AM to accommodate the impending hell that is the closure of Pole Branch rd for 6 months
- The Nessie – LW CSAUP 10/26 – teams of 3 for 10 miles of running and pain stations – get your teams ready to compete for 2nd place (behind the team of Survey Says, Stagefright and YHC)
Prayers & Praises
- Praise for Qbert and the M have begun the adoption process!
- Prayers for safe travel and healing of the injured and sick
- Gratitude
Thanks to all the PAX for coming out and for Iced T for letting me Q! Always energizes my body and soul!
Wolverine