- QIC: Rooney & WWL
- When: 07/11/15
- Pax: Hasselhoff, Corruption, Dark Helmet, Sherlock, Bayheim, Maximus, Davinci, Assasin, Sweeper, Royale, Bottom Dweller, Catfish, Lil E, Transpland, Old Bay, Seargant York, Seacrest, Mainframe, Chaser, Leah, CSPAN, Jeckyl, Skinner, Fish Sticks, Spitz, McGuyver, Chowda, Socrates, Huckleberry, Masterpiece, Funhouse, Solid State, Greenwave, 1-9er, Highlife, Tata, Wheels, Mr. Hand, Twister, WWL, Rooney
- Posted In: The Fort
Lots of extra-credit this AM! A number of PAX ran from Chic-Fil-A to WEP at 6 AM. Many of the PAX from our region attended either Q school 101 or 201. Funhouse ran from Tega Cay to WEP in preparation for his #BRR 30 miles assigned to him this week!
40 Pax (including 2 FNGs) met for a 7 AM workout with WWL and myself! After the disclaimer and prayer we hit the big ball!
-Indian Run warm-up around the park on walking path (half one way and half the other)
-Plank when we get back to the starting point (Wait for the six)
-Mosey out to the field
Warm up:
-20 SSH
-20 LSS
-10 Peter Paker’s
-10 Parker Peter’s
-20 Windmills
-20 SSH
I messed up the cadence on multiple occasions … was appropriately ribbed by the PAX which continued throughout!
The Thang:
Jack Webs on tree line (1 Merkin to 4 shoulder claps) – Bear Crawl to next tree – (Got up to 5 merkins and 20 shoulder claps)
Mosey to Playground and partner up
-Partner one – run around playground while partner two does dips (swap)
-Partner one – run around playground while partner two does derkins (swap)
-rinse and repeat
-Final set – Partner one – run around playground while partner two does dips (swap)
Hand off to WWL
Mosey to statue hill
Wheel Barrel carries:
-Four lines – lines 1 and 2 partner, lines 3 & 4 partner
-Wheel barrel 15 yards
-Mosey to back of line
-Reverse roles
-3x of each role (3 carries and 3 crawls)
Jump Squat Suicides:
-1st half the Pax ran suicides up hill marked by 3 trees – 5 jump squats at each tree
-2nd half of the Pax did Abs with WWL
Lesson on detail
WWL took the time to emphasis the importance and attention to detail in our lives, marriages, work, etc. It is the little things that make a big difference. Powerful and timely!
-1st half of the Pax did Abs with Funhouse
-2nd half of the Pax ran suicides up the hill marked by 3 trees – 5 jump squats at each tree
-SSH
-Low Slow Squats
-Merkins
Partner Sprints (3 sets each)
-Partner one Sprint to the top of the hill while partner two does 10 merkins (rotate)
-Partner one Sprint to the top of the hill while partner two does 10 squats (rotate)
-Partner one Sprint to the top of the hill while partner two does 10 burpees (rotate)
Mosey to soccer field
Line up shoulder to should on the sideline:
-Karaoke across and back
-low slide across and back
-Sprint across and back
COT
It is a pleasure and honor to serve the PAX and Co-Q with WWL!