10 PAX decided to show up and play this muggy Saturday morning. It felt great to the Q this morning. I am sure everyone was happy to see I could run the Q without Sand Babies for a change but truth be told I think some of them missed them. I look forward to coming up with some more pain and suffering this quarter with the help of Legionnaire. So let’s get to it…
Warm up:
Mosey to the (other) flag
In cadence exercise –
Arm circles
SSH
Cherry pickers
Merkins
The THANG:
Chumbaburpee
Circle up around the flag and to the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.
Burpback Mountain
Pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.
Bring Sally Up
We all grabbed a seat around the pick nick tables and ran through a little session of dips to the song Flower by Moby.
After we had, Homeboy police up the flag and run it to our next event.
Charles Bronson
At starting point, perform 50 SSH’s, sprint 100 M to the shovel flag, then army crawl to the finish line. Mosey back to start, 50 Squat’s then rinse/repeat. 50 LBC’s then rinse/repeat. 50 Merkins then rinse/repeat, 25 Burpees, rinse/repeat. Finish with 50 Mountain Climbers, rinse/repeat.
Again we had Homeboy police up the flag and run with it for our next iteration. Hoping to develop some muscle memory since the flag incident.
Indian Run (With our Flag)
Picked up our flag and ran in formation with the last man sprinting to the front of the line. We did this for the mile back to our vehicles.
Moleskin:
- Welcome our new fng IKEA (Travis Smithwick)
- 10/7 Frog Town Race Today, Keep our friends in your thoughts
- 10/14 2.0 workout then camp out ‑ Contact Bloodhound
- 10/18 Golf outing at Echelon ‑ contact Law dog
- 10/21 Spartan Race ‑ Contact Babyface
- 11/17-19 Grow Ruck ‑ Contact Babyface
We discussed having a Spaghetti dinner on the 19th (Thursday) before the Spartan Race to go over what to expect and carb load. Babyface and I will put up a list of lessons learned and some helpful suggestions on twitter.