- QIC: Fishsticks
- When: 03/11/16
- Pax: Mr Clean, Wapner, Royale, Vinnie, Legoland, Bart, Smokey, Freebird, Gekko, Mainframe, Puddles, Bing, Pick 6, Cobra Kai, Zima, Gears, Fishsticks
- Posted In: The Swamp
The great weather brought 17 strong men out for the split workout (Bootcamp/Ruck). It was good to see Wapner again after a tough workout at GC earlier in the week. He plans to post at Riverwalk and maybe Alcatraz tomorrow. Very encouraging for just the first week!
Mosey to front of Best Buy
Warm-up:
Knees to chest
Light jog
Hip circles
Light jog
Butt kickers
Mosey to the back of Just Fresh
COP (in cadence):
SSH x 20
Windmill x 15
Imperial Walker x15
Merkins x 10 (6″ hold)
Mountain Climber x 10
Plank – 6” hold
Line up for sprints, jog first, sprint to the island and back x3.
Next, mosey to the back of Target, the Pax walked on their hands with feet against the wall. No stops for 10 count today. Mosey to the front of Target. I informed the group we would not be doing any exercises involving the infamous Red Balls. It would be worse..we were going shopping! The rest of the workout would be dictated by the name of the store we visited. Each letter represented an exercise. Like Wheel of Fortune, the vowels were at a cost, pain.
Here are the stores we visited:
Target
16 – Plank Punches (x2)
20 – Merkins
10 – American Hammers
10 – Rosalitas
10 – Burpees
Rack Room **Bad choice
10 – American Hammers (x2)
20 – Merkins
12 – Carolina Dry Docks
10 – Derkins
10 – Burpees (x2)
15 – Mountain Climbers
CVS
12 – Carolina Dry Docks
15 – Imperial Walkers
10 – Seal Jacks
TGI Fridays **Another bad choice
16– Plank Punches
10 – Rosalitas
20 – Merkins (x2)
15 – Flutter Kicks
10 – American Hammers
10- Diamond Merkins
20 – Merkins
20 – SSHs
10- Seal Jacks
Just Fresh
15 – Jump-ups
10- Jump-ups
10- Seal Jacks (x2)
16– Plank Punches
15 – Flutter Kicks
10 – American Hammers
10 – Burpees
10 – Hello Dollys
Mosey back to COT
Announcements:
P200 next week
Riverwalk – Sunday 6am, all runners, non-runners, and ruckers welcome
Fusion – Saturday 9am, PAX and 2.0 (Middle and high school)
Mudrun – April 30th
Prayer Requests:
Freebird challenged each of us to take his approach when presented with an issue. Take a minute to settle your mind and pray.
Continued prayers for Royale’s friend in a coma
Royale and his family as they transition and support additional family members
Cornhole and his career changes
Mainframe’s coworker who is battling an illness