As sorta of a make up for last Monday’s quick pass of the Q do to the “deep freeze” the door was open with no Q as of Sunday afternoon so YHC signed up. As it turns out this AM was just above 32 as I headed out the door only to run back in grab a pitcher of hot water to remove ice. Now running a bit behind YHC pushed every limit, including left turn in Red at the Metry Rd light – 4 minutes to spare and I could only laugh when I saw the red flashing lights at the train track…..then the cars stop blocking the road. Quick thinking behind Triple shift we both see unblocked tracks to the left so both of us park and walk over. As we were approaching the rock pile 3 pax were making there way there mumbling something about we didn’t think he’d miss 2 Qs in a row, what are going to do!? Well surprise your Q was ready and waiting.
Warm Up – General stuff x 8, 10, 15 or 20 you can use your imagination to fill in the count:
Scantron Stretch
AbVagoda
Side lunge
SSH
Grass Grabbers
Hill Billy’s
Arm circles
Grab a fairly flat rock
From here we went to the lighted end of the baseball field YHC laid out some cones roughly 10 yards apart.
3 man-makers at each – hold plank when done.
Rifle carry to next come rinse and repeat leaving rocks at the 5th cone, pax rallied at the lil tikes bleachers (@the architect) was reminiscing about warm weather to come and him cheering for his son soon to play ball on the field!
At the bleachers we did some core work:
Gas pumpers
Leg lifts
X 15 2 rounds
Back to the rocks
5 merkins on the rocks
Kongs between cones
@handgranada modified and simply just threw his rock
Last 2 stations added double unders after merkins
Went to the curb did several rounds of Mary
Returned to the rocks:
2 rounds of shuttle runs with rock exercises as progression up the ladder/
Curl Press
Then sorta rinse and repeat with squat press or thrusters
Some additional Mary
Then returned our rocks had time for 2 rounds of alternating step ups on the wall near the Metry neighborhood waste pipe. Followed by incline and decline merkins.
Mossy back.
COT – prayers for patients and healing as well as giving gratitude for our blessing while not holding on to tightly knowing God is in control!
