- QIC: Longshanks - VQ
- When: 01/05/15
- Pax: Assassin, Aquaman, Chicken-Hawk, Uncle Cracker, Tatanka, Anchorman, Deacon, McGruff, Software, Greenwave, Spitz, Lugnut, Cheddar, Cake Boss, Destiny, Stang, Photobomb, Longshanks, War Eagle (FNG)
- Posted In: The Armory
19 hard working men took on the dry gloom to lift things up and put them down at the #Armory. Along the way they learned about what it takes to EXCEL – Encouragement, Xtra work (aka Xtra yard or Xtra mile), Commitment, Everyday, and Love. It’s hard to excel in anything without encouragement, doing xtra (more than what is required), commitment (keep going when things get tough), everyday (going through the grind daily to achieve success), love (difference between being good at something and excelling is to love what you are doing).
The Thang:
Warmup lap followed by:
SSH X 26 IC
Imperial Walker X 15 IC
Windmills X 15 IC
Mountain Climbers X 20 IC
Plank Jacks X 10 IC
Talk About Encouragement
1 PAX from each side of the line runs to the far light pole and back, while remaining PAX do kettlebell squats. Once running PAX return, 5 merkins, then back to kettlebell squats. Once each PAX has run, rinse and repeat with kettlebell swings instead of kettlebell squats.
Mosey over to small wall in middle of parking lot. Talk about Xtra.
Dips X 20 with weight in lap OYO
Step ups X 20 (10 each leg) with weight on chest OYO
Plank when finished
Rinse and Repeat
Mosey over to Church Wall. Talk about commitment
Wall sit with weight in lap
Wall sit with weight in front of chest (10 count), back to weight in lap (10 count)
Wall sit with weight above head (10 count), back to weight in lap (10 count)
Recover. Rinse and Repeat
Upright Row X 15 OYO
Bicep curl X 10 each arm OYO
Tricep Extension X 15 OYO
Plank when finished. Reverse and Repeat
Mosey back to where we started. Talk about Everyday
LBC’s X 25 IC
Russian Twist X 10 IC
Mountain Climbers X 25 IC
LBC’s X 15 IC
Merkins X 10 IC
Shoulder Press X 10 IC
Announcements – Joe Davis Run this Saturday – SIGN UP!!! Dredd Lead workout on January 24th
Talk About Love and Jesus’s Love for us. Difference between being good at something and excelling is loving what you are doing.
Prayers – Boeheim’s ankle, Troops that Cake Boss’s brother has been in contact with, those that are still injured.