• When: 10/25/14
  • QIC: JD & Roommate
  • The PAX: Overruled, Swampy, Scotch Guard, False Alarm, Slate, Mello Yello, Uno, Socrates, Myrtle, Magic Mike, Crash, EZ

Heavyweight Champs!

14 pax embraced the gloom to behold a minor miracle: two former Sad Clowns stepping up to Q a workout that would’ve been lucky to complete a few short months ago. T-claps to the pax who have helped Roommate and JD #getbetter and who cheered on our VQ this morning.

Depot’s heavyweight division is read to pump you up

Conditions: A clear, damp 44 degrees


Mosey to upper soccer field
Double applesauce around the field

COP Warmup
SSH x 15 IC
Windmills x 15 IC
Little arm circles x 15 IC (reverse)
Overhead claps x 15 IC
Through the tunnel x 15
Squats x10
Lateral squats x 10 then switch side
Split squats x10 then switch legs


Partner Up at 50 yard line
Assisted single leg squats x 10 OYO

But it’s not all quads today

4 Corners
Station 1: Decline merkins x 10 OYO
Station 2: Iron crosses x 20 OYO
Station 3: Burpees x 10 OYO
Station 4: Werkins x 10 OYO
Back to center for single leg squats x 10 OYO
Rinse and repeat for 4 sets
Dips on bleachers waiting for the 6

Mosey to the hill
Partner 1 runs to top of hill for monkeyhumpers x 10
Partner 2 does overhead claps AMRAP until partner 1 returns, then switch
Rinse and repeat counting down each trip

Mosey with partner to parking lot
Big Boy Situps x 10 OYO
Iron crosses x 10 OYO
LBCs x 10 IC
Flutter kicks x 15 IC

Mosey to lower soccer field
Circle up for 10 minutes of dealers choice ab work

Head back to shovelflag


  • Today was a full body workout with some concentration on the quads. JD’s variations on the squats required us to concentrate on form and balance.
  • Not a lot of mumble chatter as guys tried to figure out just what the heck your co-Q’s were doing, and the pax were merciful as JD and YHC tried to remember how to count.


  • Today is the deadline for ordering F3LM shirts. Order here: http://f3.mudgear.com/collections/sc-lake-murray
  • Continue to pray for Walker
  • Prayers for Roomate’s fellow Assistant Scoutmaster as he awaits a liver transplant
  • Prayers requested for Roommate’s family member dealing with a crisis
  • Pray for Austin at Ballentine Elementary School

0 thoughts on “Heavyweight Champs!”

  1. Sorry I missed your Q JD and Roommate! You two have made monster improvements. It’s great seeing things like this. Keep up the great work!

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