What time is it? It’s Shoulder time at VI!!
QIC: Spamalot
Date: 07/16/18
PAX: Fingers, DQ, Spicoli, Splash, Vegamite, 50 Dollar, Spamalot, Schneider, Harden, Sourmash
07/16/18
Q: Spamalot
Pax: Fingers, DQ, Spicoli, Splash, Vegamite, 50 Dollar, Spamalot, Schneider, Harden, Sourmash
The humidity was in full effect this morning as 7 faithful gathered for this week’s edition of the premier Monday beatdown. With no FNGs, we were off…literally
Mosey (long way) to front parking lot near Peacehaven. Circle up for WarmoRama:
SSH, OHC, Seal Clap, Jack Reachers, Copperhead squats, Whirly w/clap, Mountain climbers. All IC, all x 15.
Move over to upper track for some 4 Corners. At each corner of the track, perform the following: 5 Burpees, 10 Merkins, 15 Plank Jacks, 20 LBCs.
When done with all four corners of track, mosey to covered area.
Erkins x 10, Dips x 10, R leg step up x 10, L leg step up
Mosey to rear covered area for: Erkins x 15, Dips x 15, R leg step up x 15, L leg step up x 15
Mosey to rear of Y, and grab two bricks. Mosey to track and partner up.
Dora time. Partner 1 perform 25 curls, Partner 2 hold bricks at 90 degree angle until Partner 1 done with 25 curls. Flapjack, and repeat until duo has completed 100 reps total.
Next – Partner 1 completes OHP, AMRAP. Partner 2 Cusak walks about 20 feet and back with bricks overhead. Flapjack and repeat until 200 reps complete.
Next – Partner 1 completes bent over row. Partner 2 Cusak walks as above. Had to Omaha to 100 reps due to time.
Return bricks and mosey back to parking lot for Mary.
At this point, Harden, Schneider, and Sourmash appeared. Just finished morning run. Strong work, as they joined us for: LBCs, low flutter, mutton crunch, low dolly. all x 12, all IC
TIME!
NMM
Again, YHC cannot emphasize how humid it was. Brutal.
Spicoli was early, err….on time. Good to see him.
Vegamite has definitely bec0me a regular. Has he Qd yet?
Cobains to DQ and his shoulder. This was a lot of shoulder work!
Great to meet 50 Dollar. 23 and enrolled at the Citadel. Is a beast!!
Fingers was wearing hoodie before and after beatdown. Rumor was that he is trying to make weight for a wrestling match.
As 50 Dollar immediately noticed, Splash does not quit or even get tired.
Announcements/Prayer Requests
Shmedfest is fast approaching. Keep tuned for more details.
Prayers for co-worker, friend of DQ who lost battle to cancer.
Patient of Splash just lost her battle with leukemia.
Praise report – Spicoli’s mom recovering from knee replacement surgery. Already up and moving!!
Thanks for opportunity to come back and visit the ol’ stomping grounds Sassy. YHC likes what you have done with the place. Keys are sitting on top of the pile of bricks.
Spamalot
