Legs, Arms, Cardio

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Legs, Arms, Cardio

QIC: Harden

Date: 06/07/2018

PAX: Gusher, 60 Minutes, Vegemite, Drama Queen, Schneider, Harden

Date: 06/07/2018

Q: Harden

Pax: Gusher, 60 Minutes, Vegemite, Drama Queen, Schneider, Harden – Mary Participants: Drano & Offsides

6 pax arrived in the gloom this morning at #TheDistillery. With 2 minutes until launch, Vegemite noted that the cars in the parking lot outnumber the amount of Pax ready to start the workout – 9 to 6. 2/3 of those missing arrived for Mary however decided to skip the meat of the workout. Today’s plan was simple, attempt to provide a full body workout. So off we went:

Warm-o-rama

  1. SSH x 12 IC
  2. Whirly x 12 IC
  3. Mountain Climber x 12 IC
  4. Hillbillies x 12 IC

The Thang

Mosey to the corner of the track

Phase 1: Legs

  • Dan Taylor length of front stretch
    • 1:4; 2:8; 3:12….. – Squat to Lunge walk ratio
  • Monkey Humpers x 15 IC
  • Mosey to Shelter

Aiken Legs

  1. 20 Squats
  2. 20 Step ups – alternating legs
  3. 20 Lunges – alternating legs
  4. 20 Smurf Jacks
  5. Repeato x 2

Phase 2: Arms/Shoulders

Grab a block, Cusak to field

  1. Bears and blocks
    1. Start w/ Block between feet
    2. In bear position, pull block from feet to past head
    3. Bear crawl until block is back between your feet
    4. Repeato x 10
  2. Brick work
    1. Curls x 15 IC
    2. OHP x 15 IC
    3. Skullcrusher x 15 OYO
    4. Rows x 15 IC

Return blocks and mosey to edge of small field for:

Phase 3: Cardio

  1. Partner Push to mid point of field – flap jack
  2. Partner Pull to mid point of field – flap jack
  3. Conestoga/Saratoga w/ Ropes to mid point of field – flap jack

4 Minutes remaining, so mosey to parking lot for Mary:

Mary

Drano and Offsides join in on the fun

  1. LBC’s x 10 IC
  2. Penguin Crunches x 10 IC
  3. Snow Angels x 10 IC

Finished!

NMM

  • Not a ton of chatter this morning. Quite but hard working group.
  • YHC believes this was my first time working out with 60 minutes and Gusher. Excellent work by both and hope to see you out and around more.
  • Thanks to DQ for both agreeing to come to #TheDistillery today and bringing his ropes – Conestoga just sticks in YHC mind for some reason. It must be the vision of oxen pulling a wagon on the Oregon Trail that does it. We were strong like a bunch of oxen this morning. Luckily no one died of dysentery.
  • Vegemite and Schneider got after today.

Announcements

  • #BBBC launching from VI tomorrow morning – several different distance options available. Come join us.
  • Launch Bunch is hosted by Schneider tomorrow at Cin Cin Burger Bar. 11:45 am.

Prayer Concerns

  • Gusher and his M as they await the arrival of their 2.0.

DQ took us out in fine fashion, Thank you!

@SourMash – Thank you for providing me with the opportunity to lead.

 

-Harden