- QIC: Jekyll
- When: 8/2/2014
- Pax: Kris Kross, Cable Guy, Back Hoe, Dufraine, Decibel, Cornhole, Funhouse, Senator Tressel, Badger, Aquaman, Pick-6. Who Dat
- Posted In: Alcatraz
With Free Bird out due to a bad case of the “Montezuma’s Revenge”, West Nile, or possibly even uncooperative hair product, YHC stepped up and took the reigns of the Q. Actually I was reminded by my calendar alarm at 6:15, it was my Q anyway… with no weinke in hand, but a full steam of “Git R Done”- we headed out into the Gloom for Pearls on a String Field Trip:
The Thang:
Mosey to the Tennis courts- 1/2 mile.
COP
SSH, IW, Windmill, CDD, Squat.
Line up, count by 2’s.
Group1 suicides,
Group 2: 3 Merkin: Burpee (Reg, Diamond, Wide)
Flapjack. Rinse/repeat
All on the line for
Squat walk/Run back
Psycho Bunny(bunny hop burpee)/run back
Sneaky Lunge/Run back
Bear Crawl/Run back
Mosey to wall- 1/4 mile
20 dips, 20 step ups OYO
Mosey to Cart Path Hill
Run up/Run down 75% speed
Run backwards up, regular down
Lunge up with rock/Lunge down with Rock over head
Run up AYG to cart turnaround and dump into 9th fairway
AB LAB YCI(you call it’s): protractor, LBCs, Windshield, 6 inches, hello dolly, freddy mercury, X/O, Grave Diggers and a few other sucktastic exercises.
Mosey home- 1/2 mile
COT:
Lots of musical/odoriferous contributions this morning. Not sure if it was Pick 6’s South of the Border dinner choice, Cable Guy’s confirmed love of Chardonnay, or an overall statement about my selection of exercises. We shared a couple of laughs at Beast’s expense do to his “positioning” to show off his sexy calf sleeves.
Proud of the PAX today. A lot of running/cardio and fewer 10 counts offered. Our very own little Alcatraz and Golden Corral crew is turning into a lean mean machine. Prayers/blessings for Senator’s brother, Decibel’s wife: Jenny. And as I type this, learned Repeat’s wife had their baby- prayers and blessings to his family. Thanks for the opportunity to lead such a great group of leaders and men.
Jekyll
Great read brother, Alcatraz had the big number today for @F3TheFort, keep up the laughs and motivation.
Catch you in the gloom…