- QIC: Popeye
- When: 11/30/15
- Pax: Italian Job, Apache, Burgundy, Cake Boss, Posh, Double D, Mail Man, Good Neighbor, Sgt York, Tinker Toy, River Rat, Shrute
- Posted In: Uncategorized
For the last day of November I am thankful that all of the PAX that decided to brave the rain to come to #OldTown and burn some Thanksgiving calories with YHC.
Before the start the PAX huddled under the Wells Fargo ATM cover to stay dry. At 0515 we moseyed to the parking deck at a fairly fast pace to keep the rain from soaking us.
Once in the safe confines of the hot box I figured we didn’t stretch enough… you’re welcome CSPAN.
WARM UP:
Stretch –
15 second each
Touch Toes – Right leg over left, left leg over right – hamies – quads, etc…
- IW X15
- Mr Miyagi’s – Back bows X15 ( Made this one up to try and help strengthen our lower backs. Preformed by keeping your legs straight and bow at the waist. “EYE always look eye!”
- WindMill X15
- MNC X15
- Merkins X15
- Osprey’s X15 – (This is a big circle MNC named after the V-22 Osprey aircraft)
- SSH X15
THE THANG
Run ramp to each level –
- 10 Squats
- 10 Pull ups (Use ledge) use a partner spotter. This had a bit of mumble chatter, and some folks like YHC needed two spotters to complete the pull-up task.
- 10 Merkins
- 10 Calf raises
- Run down the steps
Rinse and Repeat but…
- Round two drop the pullups, but Nur the ramps
- Round three drop the calf raises Run the ramps
- Round four Drop the Squats, but Nur the ramps
Wait for the 6 10 count
To keep the PAX dry & out of the rain the next evolution was an #Omaha at the level one ramp versus going to the city hall
Run the ramp to the top
- 10 Merkins
- 10 Squats
- 10 calf raises
- 10 wide arm merkins
Mosey back to the COT
Thank you men for allowing me to lead today.
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css
Really great Qing. My brother, it’s always a great start to a day spending that special time in the hot box with the brothers of gloom
Apache out!!!
#stretching = #HIM
Well done Brother