• When: 12/3/15
  • QIC: Jenny
  • The PAX: Paperboy, Promo, Pole Position, Shamoo, Purple Rain, Nacho, Beeds, CessPool, Insanity, Traitor, Robber, BangBang, Stacatto, Jenny


A Fire Truck Fly Over and Quality Time With Emily

I could not have asked for a more flashy VQ than to have a large fire truck drive straight through our first set of warm ups with lights and sirens blaring. We just made it through the SSH but not without a warning from Cesspool that “He’s not going to stop guys”. Playing chicken with a fire truck is probably not a good thang.

Conditions: 49 with a slight haze. Slippery when wet.

The Thang

Indian run around the block for a warm up stopping twice to do the following Exercises (once for a fire truck): SSH 20 IC, Squat 15 IC, Imp Walker 10 IC, Plank Jack 5 IC

Mosey to Emily Douglas Park where Cement Blocks awaited us. Partner up and line up about 30 yards from the blocks. We then did a series of relays / circuit with a countdown of 20-15-10-5 on the block side. First partner sprints to blocks to do his reps on the block while his partner stays on the line to do the second exercise. Partner 1 runs back to line to flip flop. Here are the sets:

Block Merkins and Squats (20-15-10-5 reps)

Block Dips and Lunges (20-15-10-5 reps)

Big boy sit ups (feet in the blocks) and LBC (20-15-10-5 reps)

Little baby arm circles IC to break it up a bit, then back at it….

Block Curls and Freedom Twist (20-15-10-5 reps)

Overhead press and Flutter Kicks (20-15-10-5 reps)

Bear crawl to the blocks

Planks (somewhat -o -rama)

Sprint back to the Flag / COT.

Announcements:

Christmas Party. 12/15. Kings Grant. #Thunder has clean up duty. Need some guys to sign up to help. Get in touch with Paperboy.

Families Helping Families. Check out the tweets about how to help.

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