Okay, I’m just as guilty as the next guy for trying to spice up a Q. I recently posted to a workout where I understood all the exercises, could understand the reps and counts and didn’t need a demonstration.  I completed the workout and was toast for the remainder of the day.  I thought, “That was awesome and that was fun!” And I also thought to myself, what happened to the old school beatdown?  Sure enough you’ll find it with guys like Santini, Double D, Senator Tressel and CSPAN.  But I figured it was time to give the weinke a tune-up, or tune-down or maybe just get back to basics.  So that’s what we did this morning.

The Thang
2 Runners already out and clocking 9 miles (Gekko and Boeheim, just try to catch them)
4 Ruckers with a Ruck VQ by our very own Royale (Deacon, Cornhole and Bear Grills rounded out that group)
6 for the old school beatdown (YHC, Bart, Puddles, DaVinci, Cobra Kai and Bones)

Run around the Home Depot all the way to behind Gander Mountain (about 1 mile)

COP
-SSH X50 IC
-Mountain Climbers X40 IC
-Low Slow Squat X30 IC
-Merkin X20 IC
-Bombjacks X10 OYO
-SSH X50 IC (Yep, that’s 200 SSH)

Mosey to the side of the Book Store
-Wall Sits for a minute (3X)
-BTTW for a minute(ish) (2X)

Mosey to the fountain, see a homeless guy we don’t want to wake, so we move down to the Wine Shop
-Lt Dan Series (1 Squat/4 Jump Lunge increasing by 1/4 all the way to 10/40) – Always a winner!

Mosey (walk/limp) to the traffic circle
-Merkin Lap Series (10 Merkins, run a lap, 10 times)

Jailbreak to COT (right on time)

The Ruck Thang
Mosey with some weight

COP (Not sure on counts but Royale doesn’t come up short)
-Seal Jacks
-IWs
-Windmills
-Merkins
-MNCs
-Mountain Climbers
-Low Slow Squat

Ruck Series (6 times)
-10 Merkins (ruck on)
-10 OH Presses
-10 Curls
-10 Ruck Swings
-10 Man Makers (Royales new favorite)

Moleskin
Great group today but it looks like the numbers dwindled a bit. Not sure if it’s the Q’s fault, the shiny new Broship, the cooler weather, or something else. If you haven’t seen a guy in a while send him a text or call him out on Twitter. #cyberbully Sure it’s childish but we do childish well. Really enjoyed keeping the pace moving this morning and loved the energy of the Pax. It was nice to get back to basics! Sometimes you don’t need to overthink it! Saw a similar vibe from my brother Jekyll. Keep…it…simple!

Announcements
10/28 3rd F Convergence at Eternal 0600
11/19 Soccer, Forging, Growruck, etc. Pick something!
Pay for the Christmas Party. Price goes up November 1

Praise & Prayers
Pray for Cable Guy and his foot
Pray for other injured Pax
Pray for People on the Coast suffering from flooding, no power, etc.
Pray for all the workers and service men and women helping in the affected areas

BOM

Honor to Serve, Thanks Cable Guy
Zima