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.
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.
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.