A decked out beatdown
QIC: Van Gogh, Cheesesteak
Date: 12/08/2020
PAX: Lambchop (WB), Cherry Pie (WD), Cheesesteak (QIC), Van Gogh (QIC)
On a frigid 32 degree morning, PAX dared to post at Flatline knowing no Q was on the calendar. Fearless, the PAX accepted risk at attending, knowing that anything could happen… really it went pretty smooth though!
Warmorama
- Run around the parking lot perimeter then head to the parking deck
The Thang
- Half Murph Read-loaded Ladder (VG)
- Run up to first level. 5 pull-ups, 10 merkins, 15 squats. Run down to start
- Run up to second level. 5 pull-ups, 10 merkins, 15 squats. Run down to start
- Run up to third level. 5 pull-ups, 10 merkins, 15 squats. Run down to start
- Run up to fourth level. 5 pull-ups, 10 merkins, 15 squats. Run down to start
- Run up to fifth level. 5 pull-ups, 10 merkins, 15 squats. Run down to previous level
- 5 pull-ups, 10 merkins, 15 squats. Run down to previous level
- 5 pull-ups, 10 merkins, 15 squats. Run down to previous level
- 5 pull-ups, 10 merkins, 15 squats. Run down to previous level
- 5 pull-ups, 10 merkins, 15 squats. Run down to start
- 5 pull-ups, 10 merkins, 15 squats.
- Leg Work (Cheesesteak)
- Sprint up to first level, 20 calf raises, 10 one legged squat (each side)
- Apollo Creed up to second level, 20 calf raises, 10 one legged squat (each side)
- Apollo Creed up to third level, 20 LBC, 20 low flutter
- Backwards run up to third level, 20 LBC, 20 Full extension crunch
- Backwards run up to fourth level, 20 one legged side squats
- Run up to top, 20 LBC, 20 calf raises
- Run down to fifth level, peoples chair, 20 x Head/Shoulder/Knees/Toes
- Run down to fourth level, peoples chair, 20 x Jack Reachers
- Run down to third level, peoples chair w/heels raised, 20 x Moroccan Night Clubs (dubbed the Moroccan Lap Dance)
- Run down to second level, peoples chair with timed Yoga chair pose x 3
- Run down to first level, one legged peoples chair, 10 x Jack Reachers IC (each leg)
- Run down to start, 10 Supine Pull-ups
Mary
- 25 WWII (Cherry Pie)
CoT
- Prayer request for Spams dad
- Prayer request for PAX on IR
- Christmas Light decorating at Zima’s house on Friday at 8. Contact Huck if interested. Zima has the decorations from last year.
- Lambchop took us out
NMM
- A solid quartet this morning that YHC was proud to post with.
- Tigger slept through his alarm (again).
- YHC learned that Cherry Pie was in quarantine the past month, and YHC was glad to have him back out!
- A lot of running at first did a good job to warm us up (and low use of hands kept the fingers warm)
- Lambchop did not appreciate the running
- Cheesesteak did a good job modifying with YHCs ladder. Glad to hear his bicep tendinitis is getting better. His Carolina Drydock form would make Zima proud! (“Does Zima give compliments though?” Cherry Pie asked)
- Cheesesteak got revenge on YHC for the upper body exercises by calling many one legged torture moves and peoples chair. YHC complained it wasn’t fair because I weighed more.
- Lambchop then mentioned seeing a wedding picture of YHC on Facebook and loudly declared how scrawny I was, and what happened?! Surely he asking because he wanted to get on whatever plan YHC was on…
- Slack was mentioned, obviously…. YHC mentioned how many PAX still don’t have notifications on. It’s easy to do in the “You” section in the App. Cherry Pie said he would get on that!
- YHC then learned Lambchop is on an iphone 5 and the App doesn’t really work… good news is he plans to upgrade to an iphone 8 soon!
- Discussions of Cherry Pie’s quarantine was had as well… again, glad to have him back!
- The group stayed talkative the whole time, and it was really just an all around great morning.
Looking forward to giving the keys back next Tuesday! Great group and a great start to the day. Until next time,
VG out
