- QIC: Straight Up
- When: 2022-08-30
- Pax: Conundrum, Escargot, fishstix, Gekko, Grinder, Joe Lyons (F3 Long Duck), Jump Shot, Nikkei, Reaper, Rebound, Straight Up
- Posted In: 1st f
WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . .
THE THANG:
S
Sleep Walkers 123 – Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . !
H
Hurricane Hoedown – Flutters 7 X 4 exercises X 6X
O
One-legged Burpee -13 on leg of choice
W
Wave of Merkins – We got to 5 around the circle
E
El Capitan – deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill.
R
Rampage – 13 finger tip dips, bear crawl down the hill, 13 sumo squats, crawl bear back up the hill, 13 regular dips, bear crawl down the hill, 13 sumo squats, crab walk back up the hill
C
Catch Me If You Can – Two partners. Partner 1 performs 10 Diamond Merkins and then sprints to catch the Partner 2, who has been running sprinting to the goal post and running back to start
U
Up downs
A mix between chopping your feet or high knees. On my signal chest hits the dirt and bounce back up and we resumed chopping or high knees.
R
Red Bull Smurf Jack
Exceptionally high-tempo cadence at 3 times the speed of a normal cadence. Did in cadence, no less than 20. 20 is challenging, 30 will take your breath away, and 40 would be a very high level of achievement.
T
Triple Check
Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.
A
Alarm Clock
Lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat. Did 15.
I
Inch-Worm N’Diayes
Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. Did 8.
N
Nolan Ryan
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm. Did 6.
MARY: n/a
ANNOUNCEMENTS: Read your newsletter. Labor Day 2 hour morning event at 6 am. Be there is you dare!
COT: Prayers for the injured, PAX to be leaders
MESSAGE: Focus on kindness by way of your nonverbals and your verbal talk. Especially between 3-8 pm each day when you are tired!