7 Layer Dip with BLIMPS at Conspiracy

7 Layer Dip with BLIMPS at Conspiracy

QIC: Rust Bucket

Date: 8/1/2018

PAX: Rust Bucket (QIC) (WD), Van Pelt, Lamb Chop (WB), Glazer, Razzy, Ziggy Stardust, Hazer

7 Layer Dip with BLIMPS

PAX:  Rust Bucket (QIC) (WD), Van Pelt, Lamb Chop (WB), Glazer, Razzy, Ziggy Stardust, Hazer.

7 brave PAX read the pre-blast on Tuesday evening and still decided to show up for a 7 Layer Dip beat-down at the hands of YHC. Not even the threat of rain deterred them from showing up so I had to make sure we had a good time and got a little stronger for our efforts. It went something like this:

Warm-a-Rama:

• SSH
• Sun Gods Forward – Sobriety Style
• Sun Gods Reverse – Sobriety Style (alternate foot)
• Whirly with a Clap
• Overhead Clap
• Mosey to the track

The Thang:

7 Layer Dip with BLIMPS

• Layer 1
• Box Jumps – x 10 OYO
• Dips – x 10 IC
• Indian run around track

• Layer 2
• LBCs – x 16 IC
• Dips – x 11 IC
• Indian run around track

• Layer 3
• Imperial Squat Walker – x 15 IC – This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.
• Dips – x 12 IC
• Indian run around track

• Layer 4
• Mike Tysons – x 20 OYO
• Dips – x 13 IC
• Indian run around track

• Layer 5
• Plank Jacks – x 25 OYO
• Dips – x 14 IC
• Indian run around track

• Layer 6
• SSH – X36 IC
• Dips – x 13 IC
• Indian run around track

• Layer 7
• Dips – x 11 IC
• Indian run around track
• Mosey back to the parking lot for Mary

Mary:

• Hold various plank positions
• Ring of Fire
• Penguin Crunch
• Protractor

NMM:

• Razzy pulled in 1 minute late. He was smiling and we were all happy to see him so it was cool.
• Glazer did his typical RIRO. Strong work before and after the beat-down.
• I swear I don’t drink, but you’d never know it by my performance doing Sun Gods, Sobriety Style. Van Pelt was also hopping around during these, but I think he was just mocking me.
• It was good to see Hazer this morning. Keep pushing and he’ll soon be back to his pre-injury self.
• Welcome back to Ziggy Stardust. All that Cajun food  didn’t seem to bother him too much as he ran 7 laps around the track.
• And speaking of the track, Van Pelt seemed to be gliding around the track lap after lap. I hate a guy who makes it look easy as I’m sucking wind.
• Lamb Chop rounded out the group this morning with a solid effort. Not a single word of complaint from him… I’ll see what I can do next time.

COT:

YHC too us out with a prayer. Asking for best wishes for Juice Box and PeaceMaker as they work their way through injuries. Stay strong guys, can’t wait for you all to be back out there with us. Glazer’s wife is also recovering from hamstring injuries, prayers for her as well.

An honor to lead a great group of men, thanks for the keys, Glazer.

Rust Bucket.