Can you believe after all of my time at NaFo, I’ve never been on Q at Varsity? What?! Thankfully, Harry Carry noticed a gap in my portfolio and decided that needed to be filled.

This week has been rough… and when I mean rough I mean my taint has been kicked multiple times. Between Iron Pax week 2 and Shield’s 9/11 Stair Climb, my body was aching heavily. I took the opportunity to Q at Varsity as a chance to do some active recovery. The goal was to stretch and burn as much as possible. Some of the PAX were pretty excited when I brought it up at the front end of the workout, as was I. The focus was to hit one some Yoga/Recovery and a ton of Abs.

0515 hit and the disclaimer was disclaimed.

Run around parking lot to get the blood flowing. This brought some mumblechatter because I had previously said we would not be running today. It was only about 250M… and that was it!

Circle up near the Shovel Flag – which is where we spent the rest of the morning.

I led the guys in a full on Broga flow. Every position was held for 4-5 breaths to get a nice burn. #worthit

Broga

Sun (or in this case Full Moon!) Salutations with breathing – forward folds – halfway lifts x 5.
Chaturanga training – Moving properly from plank to upward dog to downward dog.
Jump to front – repeat salutations w/breathing.

This is where I looked up and Kielbasa was looking like a jigsaw puzzle. It was awesome, and he told me afterward he felt super limber and wanted to do more of this.

Chair Pose (AKA “Tipper Gore”) & hold – prayer twist both sides – catch outside of right knee with opposite elbow and flapjack.
Downward dog – knee to both elbows – knee to forehead
Warrior 1 – 2 – reverse – right angle – down, flapjack.

Chaturanga (AKA 6 inches) hold for 30 seconds.

Active Recovery – Leg Focus

Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 16 times
I dare you to try this. Seriously. Do it. It sucks. 

Forward Lunges
Hold 60 Seconds (both sides)
Pulse 16 times after 60 second hold
Ditto.
Flap Jack

Plank –
Merkins in Cadence x 10
High Plank Hold – 30 Seconds
Lift one leg at a time, pulse 16 times up and down

I looked at my watch and was happy to see we had just enough time to work the abs.

Ab Ripper X – #fifteenminutesofmary

25 of Each Exercise
In & Out (Boats & Canoes)
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Cross Leg/Wide Leg Sit-Ups
Fifer Scissors
Hip Rock n’ Raise
Heels to the Heavens
V-Up Roll Ups
Oblique V-Ups (Left)
Oblique V-Ups (Right)
Leg Climbs to touch Heels – 12 each side
American Hammers (25 total, 50 taps)

I about collapsed at the V Up Roll Up portion and struggled through the rest of the work. My core is smoked! Oblique V-Ups = terrible invention.

Thoughts

This weinke was different than our typical face kick – but it was a face kick nonetheless. All of the PAX seemed to enjoy it. Especially Shield – who told me “I used to like you, Punch List” during the workout. That gave us all a chuckle.

Trust me, I love me some burpees, but I’m finding that I can’t do them day in and day out, so days like this are a MUST! Do yourself a favor and check out RPG on Fridays to get some good stretching in and take care of your body. It’ll be worth it in the long run.

Announcements

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Q v Q is coming in October to The Coop!

Prayers

Kaiser and his business. It’s at a crossroads and he needs to know what to do within a few days or else it may close down.

Ruby Slippers – close family friend has recently passed at the age of 35. Pray for the family and friends to come together and find solace with one another.

Thanks, Harry Carry for the opportunity to lead on this fine Friday. YHC always enjoys working out with you and the other HIM that showed today.

Punch List out.