- QIC: Backdraft
- When: 10/30/2015
- Pax: Beats, Solid State, Farfegnugen, Bassamatic, Pusher, Change Order, Destiny, Socrates, High Life, Patton, Twister, Vanilla Ice, Esso, Birdcage, Rocky Top, Torpedo, Backdraft
- Posted In: Slow Burn
Its been to long since YHC was given the chance to Q at Slow Burn. It is the perfect AO to bring an FNG or even to better yourself. Always a great turnout. today was no different 17 men got better. It went something like this
Disclaimer and check to see if anybody had brought an FNG non so get right to it.
Merkins x 10 in cadence
Mosey to Empire for warm-ups. (SSH x 20, IW x 12, Windmills x 10, Peter Parkers x 12, Low slow squat)
Merkins x 9 in cadence
Mosey to end of bldg.
Q is not much for talking during the workout but is always impressed with the way others can bring a point and it leaves me with something to think about usually the rest of the day or days. With not knowing all the faces at this particular AO YHC thought it may be good to go over 5 core principles. After tis we got right back at it:
Wall sits x 1 10 count and 1 20 count
curb step ups each leg x 10
plank jacks x 10
2 sets of this followed by 8 merkins in cadence
mosey behind Lowes
dips x 15 and low slow squats x 10 2 sets
8 merkins in cadence
mosey to end of Lowes circle up for jack webs
1:4 merkin to overhead claps
7 merkins in cadence
mosey to Lowes front parking lot and line up
going from light pole to light pole karaoke facing building and then away when at end plank for the 6, then flutter kicks x 10
6 merkins in cadence
Going back from light to light high knees followed by bear crawls. at end plank for the 6 and than 20 LBCs in cadence
5 merkins in cadence
light pole to light pole again this time walking lunges and run backwards. YHC heard a lot of growing from the gallery and new he was onto something at end wait for 6 and knock out hello dolly’s x 10
4 merkins in cadence
mosey back to end
3 Merkins in cadence
mosey to empire parking lot
LBCs, hello dolly’s, rosalitas,
2 merkins in cadence
mosey back to cars
1 merkin in cadence
COT
Announcements: Christmas party sign up, Thanksgiving Q at the ranch, children’s attention home, Backdraft needs help Friday 11/6 with a mother/ son night at Springfield Elem. from 6-830.
Prayers: Alex a friend of one of the pax who is 18 and battling cancer.
Pleasure to lead
Backdraft out.