• When: 8/20/2015
  • QIC: Costanza
  • The PAX: Betamax, Pink Moose, Sheets, Crusty, Polo, Stent, Turtle, Snowbird, Michelle, Drive By, OC, Fannie, Huffy, Korn with a K, Levar, Prom, Fountainhead, Spread, Strom, Cornstashe, Lederhosen, Mulch, Costanza


Swampfox Extends a Warm Welcome to Costanza

T W E N T Y __ T H R E E
pax gathered at the Swampfox this morning. For some, this was their first experience with Costanza on the Q, for others, it was the second time in the same week. Hard work followed, we didn’t slow down, we pushed through. These men put in some hard work

Conditions: 75 degrees, 97% Humidity (100% in the Swamp)

The Thang:

Warm up jog around the parking lot.

At the bottom corner of the parking lot, sprint the full perimeter. This loop is 2/10 of a mile or about 320 meters. Almost as large as a track. You could probably get to 400 meters if you ran the outside edge…. just FYI.

Cool down job around the parking lot.

Run to the field. Circle up. SSH while waiting on the 6.

Round 1:

5 x 4ct IC Merkins
5 x 4ct IC Squats
5 x 4ct IC Big Boys

5 OYO Rabbit Burpees. This is a burpee, but with a tuck jump instead of a hop. #Crowdpleaser

SSH while waiting on the 6

Round 2:

10 x 4ct IC Merkins
10 x 4ct IC Squats
10 x 4ct IC Big Boys

10 OYO Rabbit Burpees.

SSH while waiting on the 6

Round 3:

15 x 4ct IC Merkins
15 x 4ct IC Squats
15 x 4ct IC Big Boys

15 OYO Rabbit Burpees.

SSH while waiting on the 6

Round 4:

20 x 4ct IC Merkins
20 x 4ct IC Squats
20 x 4ct IC Big Boys

20 OYO Rabbit Burpees. Instructions: Modify to a regular Burpee if you need too, but make every effort to get all of the Rabbit Burpees in that you can.

Plank while waiting on the 6

Plank Sequence
30 second right hand on back
regular
30 sec. left hand on back
regular
30 sec. right hand exended out in front
regular
30 sec. left hand extended out.
regular

Recover, finally.

Up and jog back to the parking lot.

Jog the perimeter of the parking lot. At this point Polo points out that he is feeling a little Rinse and repeat coming… time will tell.

So, yes, we did Sprint the perimeter

Cool down jog the perimeter.

Jog over to the road facing the side of the building and the Tree Of Life.

Flutter kicks waiting on the 6.

Then,

Bear crawl to the edge of the wall
Broad Jumps, for the length of the wall
Sprint up the hill to the building.
People’s Chair waiting on the 6, then peoples chair, 1 minute.

Return the same way you came:
Down the hill, Broad jump the length of the wall, bear crawl back to the street.

Flutter kicks waiting on the 6, then,
10 x 4ct IC Flutter kicks

High Knees to the edge of the wall
Lounge walk the length of the wall
Sprint up the hill to the building.
People’s Chair waiting on the 6, then peoples chair, 1 minute.

Return the same way you came:
Down the hill, Lounge walk the length of the wall, high knees back to the street.

Flutter kicks waiting on the 6, then,
10 x 4ct IC Flutter kicks

This time,
Karokee to the edge of the wall, emphasis on pulling your knee up during the karokee, shuffling your feet is not the correct way to do this exercise.
Jump Lounges the length of the wall. This is difficult to do on the move, and requires a little skip to get it done.
Sprint up the hill to the building.
People’s Chair waiting on the 6, then peoples chair, 1 minute.

Return the same way you came:
Down the hill, lounge walk the length of the wall, high knees back to the street.
Flutter kicks waiting on the 6, then

82 x 4ct Flutter kicks #Beano

Workout complete.

COT
Countorama
Nameorama
BOM
, Closed out by Costanza

Devo by Mulch, True Love comes from God.

Moleskine:

– Great AO, a pleasure to Q at Columbia’s Second established AO. I had a great time planning a Q in a new location. These guys may not have liked it that much, but they took what I threw at them, great work.

– When asked in the COT where the mumblechatter was, the pax replied, we need oxygen to talk, there was none.

– Mulch while delivering the Devo asked for water, then needed to sit for a bit. Good work pushing through. You all accomplished something this morning.

– Thanks to all the Thunder pax and other pax who made the trip over to Swampfox, Polo says Costanza brings an entourage, to which OC set YHC straight – “don’t let it go to your head.”

– Looking forward to Q’ing here again, men, keep up the good work.

– Heard while listening to the pax list in the COT: Between two pax “What’s wrong with you, you are really hurting?” and “you son of a…” I assume this last one was directed to me…?

Annoucements:
– Spur this Saturday, 7am at the Blatt. Show up and provide some support.
– Next Saturday, Woodshed Anniversary, 7am
– Kaiwah 1/2 and Full HCs due to Costanza. $45 and $55 – Can’t beat those prices

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