The Bruce Lee
QIC: Adobe
Date: 9-7-22
PAX: Splash, dramaqueen, f3schneider, cruiser, dr.toot, Crash, Workbench, Offsides, Adobe (Q)
Well, just like Mr. Lee, this one’s gonna be fast! And brutal.
It was that time again. Time to make a Q return to the spot of my VQ… #Mayhem.
Love this spot. So many terrible options.
Since it’s the season of #IronPAX2022, I had to think strategically about how I was going to approach this beatdown. I mean, Week 0 was tough, but Week 1 looks to be a true “Bear” of a battle. Lot’s of arms and a lot of crawling. What better way to avoid a back to back Jello Arm experience than to offer up a Wednesday beatdown that is all Abs and Core training. ( Thank you @Bevo for a similar experience earlier this year. )
I give you, The Bruce Lee ( slightly modified..)
The THANG:
As you can see above, pretty simple concept.
5 rounds, 20 reps of each exercise listed followed by a Mosey up and back down the hill to nowhere. All you WIB guys, feel free to borrow some of these. Simple but very effective!
1. War Hammer. 2. Low Flutters, 3. LBC’s., 4. Heels to Heaven, 5. Crunch Frog ( Thank you @Splash ), 6. Run a Lap. Rinse and repeat. Simple as that.
All PAX killed this routine. Strong work men!
After we finished the 5 rounds, the Q decided we need a little change-up. So we broke out the 100’s exercise. ( Had to look this one up. Palates—who knew? ) Exercise is pretty “simple”…. Get into LBC position, knees up, head and chest lifted slightly. Then, simply do arm flutters as fast as possible 100 times. Crowd favorite….until,
We then moseyed back to the parking lot where the PAX were anxiously awaiting some MARY, but NO! Not yet.
The Q decided we needed to do some Burpees. But, not just any Burpee. We did 10 Deconstructed Burpees: 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 more Leg Thrusts, and finally 10 Jumps.
MARY:
We did the standard, Mutton crunch. Penguin crunch. High Plank, Low Plank, Side Plank… HAH! More core exercises…Love it!
Time.
COT:
Announcements:
Stair climb for 9-11 Remembrance this Saturday, 6am at Truist Field. Check Slack for details.
IronPAX 2022, Week 1 at #Distillery tomorrow. @Cruiser leading. Come on out, should be GREAT!
Prayers:
Kids going to college.
Kids going back to school.
Parents….Prayers for peace and knowing God is in control.
Prayers for brothers that haven’t been out in a while ( life, injury, more life….)
YHC took us out.
NMM:
I’m pretty sure everyone hated this one thoroughly.
But I hope it was fun for all.
All you PAX crushed it. As always, love you guys. Thank you for the push and the support. Really blessed to get to experience the gloom with you.
Quotes of the day:
” What, no signs this time Adobe? ”
” What’s next? ”
” If we’re doing this now, what’s Mary going to be? ”
” This playlist is awesome! ” ( Think it’s actually getting recycled for IronPAX tomorrow ), must have done one thing right.
—- No Woo’s were muttered or harmed during the making of this beatdown —
@Adobe ___ out.
