Zuck’s Return @ B&W

Zuck’s Return @ B&W

QIC: Zuckerberg

Date: 5/8/2019

PAX: THE Singing Cowboy, Sgt Schultz, Lace, Manscape (WD), Closer, Bluto, Winklevoss, TSA (WB), BAM, Cobra, Zuckerberg (QIC)

11 pax embraced the Zuck on a lovely Wednesday morning @ Bells & Whistles.  After not Q’ing a bootcamp workout for nearly a year (just two weeks shy), the call was made and YHC answered.  The ol’ Q-School Manual had to be read and re-read.  Was it “Next exercise is _____. Start position, move. In cadence.  Exercise!”  or was it “Next up _____.  In position.  Ready.  Go!“?  Were they Squat-Jumps or Jump-Squats?  Do I pay attention to BAM, or not?  The midnight oil was burned – reminiscent of YHC’s days (nights) in college before a big test.  Hopefully the workout would fair better than my tests.

When YHC pulled up to the AO (much earlier than usual), the gates were locked.  A couple pax’s cars sitting outside.  No way was YHC going to be late today.  I was the first to enter (another set of gates), and in honor of the QIC, most pax arrived about 3 minutes late.  Or it was just the fact that the custodian was a bit late at getting the gates open.

Once all pax (finally) appeared to be present, the fun began…

THE THANG

Warm-o-Rama

• SSH (IC x 12)
• Imperial Walkers (IC x 10)
• Whirlies w/ Clap (IC x 10)
• Copperhead Squats (IC x 12)
• Merkins (IC x 10) – Hold it!
• Peter Parkers (IC x 10) – Hold it!!
• Wide Merkins (IC x 10) – HOLD IT!!!
• Mountain Climbers (IC x 20) (Recover)
• Arm Swirly Things (Fwd) (IC x 10)
• Arm Swirly Things (Bkwd) (IC x 10) – [Q-School Counting]
• Moroccan Night Club (IC x 10)
• Overhead Claps (IC x 10)

Dynamic Warm-Up

• Back Pedal; High Knees; Butt Kickers; Apollo Creeds (L/R); Sprint

Let’s Go!!! (All exercises… AMRAP – 30 secs on, 10 secs rest)

• KB Press (L)
• KB Press (R)
• Goblet Squat
• Mountain Climbers
• KB Swings
• One-Arm Curls (R)
• One-Arm Curls (L)
• Plank Jacks
• Two-Arm Curls
• Skull Crushers
• Reverse Curls
• Donkey Kicks

• RUN: Apollo Creed Down; 5 Star-Jumps; Apollo Creed Back

• Bent Over Rows (R)
• Bent Over Rows (L)
• Upright Rows
• BTTW
• Dead Lifts
• Snatch (R)
• Snatch (L)
• Mike Tysons
• Leg Press (R)
• Leg Press (L)
• Bench: One-Arm KB Press/Fly (R)
• Bench: One-Arm KB Press/Fly (L)
• Dips

• RUN: Broad Jump (half-way); Bear-Crawl (rest of way); Sprint Back

• Bench: Split-Squat/Lunge (R)
• Bench: Split Squat/Lunge (L)
• Bench: Two-Arm KB Press
• Bench: Skull Crushers
• Jump Squats (or Squat Jumps)
• KB Front Raises (back up against the wall)
• Rebound Drill
• Wall Sit w/ Jack Reachers

• RUN:  Shuttle Runs (TOUCH THE LINES!) (x2)

• KB Gut-Busters (Teapots) (R)
• KB Gut-Busters (Teapots) (L)

Mary (all IC – except final planks…)

• Bird Dog (R) – IC x 10
• Bird Dog (L) – IC x 10
• Plank Salutes – IC x 20
• Outside Knee Touches – IC x 20
• Alabama Ass Kickers (R) – IC x 10
• Alabama Ass Kickers (L) – IC x 10
• Plank (high plank; low/elbow plank; six-inches; high plank)

COT

• Many prayers lifted up this morning.  Prayers for us to be better men, and for all those that we interact with to be able to see Him through us.  Prayers for @Bluto and his upcoming surgery.  Prayers for friends and families dealing with injuries/treatments, sickness and even death.  Prayers for job transitions and doors to be open.  Lots more seemed to be on the hearts of the pax – and we lifted that up knowing He can handle it and is in control.

NMM

• The gates being unlocked a bit later than usual was serendipitous – given YHC Q’ing… forcing a little later start.  Let it be known, YHC was early!
• Lack of music for warm-o-rama generated lots of favorable feedback.
• @BAM was present, so the mumblechatter was in full effect.  The speaker was right next to YHC’s ear, so I have no idea what was said.  I think something about loving the music.
• The backwards counting on the backwards arm swirly things was a crowd pleaser.  YHC practiced that for 3 days straight.
• Seems like none of the pax have been to a Moroccan Night Club.
• @BAM also has never held a Goblin.  But has held Goblets.
• Good to have @SgtSchultz back after being away on duty for the last few weeks.
• Great work by all the pax!  An honor to lead!

ANNOUNCEMENTS

• @Bluto, our fearless Nantan, is gearing up for surgery.
• This week’s #LunchBunch @ Providence Kitchen – Downtown BB&T Bldg @ 11:45 (Q = SPAM)
• CONVERGENCE – Saturday, May 18th @ Samaritan Ministries; Q = Cherry Pie; More Info, HERE!
• F3WS GEAR ORDER – Due Date – 5/23/2019 – PREBLAST HERE     ;      ORDER HERE