Soccer arm Rx

Soccer arm Rx

QIC: Palin

Date: 3.20.18

PAX: Landshark, Drama Queen, Spamalot, The Singing Cowboy, Offsides, Whirly, Palin

Parliament 3.20.18

Q: Palin

PAX: Landshark, Drama Queen, Spamalot, The Singing Cowboy, Offsides, Whirly, Palin

YHC arrived with minutes (2 of them) to spare. YHC was a bit later than I’d like on account of getting up at 2am and 3am to pee and having trouble falling back asleep #hydrated #isthiswhatgettingoldfeelslike #oristhisdiabetes Regardless, at each nocturnal micturition it was raining heavily outside and YHC had doubts about the attendance at my Q. The rain had let up come 5am and YHC arrived to find not only ample quantity but also quality of PAX present.

The full mission statement was recited verbatim (and referenced later in the workout when a certain PAX attempted to stage a mutiny). As my little pink watch struck 0530, we started.

Warmorama: SSH, IW, AV, Whirly, ACF, ACR

Mosey to Block pile and grab a block, Cusack to covered walkway

Arm circuit

Perform exercise until relieved by person from prior station. Bear crawl between stations, sprint from last to first station. Go until you are back at your starting station

1. 10 Burpees, when finished relieve next station
2. Bicep curls
3. Tricep extensions
4. Upright Rowes
5. Bus driver
6. side pullups
7. Negative Merkins

Core

• Cross Country Abs OYO
  • 15 with legs straight,
  • 15 with legs bent,
  • 15 with legs 90 degrees,
  • 15 with legs 180 degrees,
  • 15 with legs 90 degrees,
  • 15 with legs bent,
  • 15 with legs straight
• 15 American Hammers IC
• 15 Rosalitas IC
• 15 Penguin Crunches IC
• 7 Partner Leg Throws left
• 7 Partner Leg Throws middle
• 7 Partner Leg Throws right

Arm circuit – only 5 burpees and all bear crawl at the same time. The Q heard grumbles about the staggered movement the prior round and wanted to incorporate the PAX feedback into the workout plan #theQabides

Cusack to return blocks

Iron Mikes x10 oyo

Mosey to covered walkway for mary by committee

Announcements

• Hedwig bachelor party hike this Saturday after IS, return by 1330.
• DQ and Schultz are acting in the play The Old Ragged Tent at Mt. Tabor Methodist. Showtimes are Saturday evening at 5pm or Sunday morning at 9 or 10:55.
• Boomerang VQ at BNW tomorrow
• Spamalot has Q at UA

Prayer requests

• Toetag’s wife’s grandmother passed away
• All those struggling with addiction

Despite the remarks of a few, I thoroughly enjoyed the workout this AM. The rain held off and everyone got to work on their soccer arms. Thanks to Schultz for having me to Q, sorry you couldn’t join us.