• When: 06/13/2015
  • QIC: Catheter
  • The PAX: Ranger (respect), Flaming eagle, Chache, Recall, Khakis, Grave digger, Argyle, Rocking Chair (Respect), Ye Haw, Good Hands, half empty, scotch, Liger (respect), pot luck, Catheter.


1 Mile Run and 11’s and 4 Courners Oh My!

On this fine, clear 75 Degree morning YHC embarked on his first Q at shawshank!  YHC was very excited to embark on this Fun Q with all new area to work with. Today we got a taste of Stride, Crypt/Graveyard, and Boneyard!

After a brief welcome to everyone plus a disclaimer……we were off.

The Thang:

Quick Mosey to the bottom of the soccer field for a little warm up:

 

Arm circles 10/reverse 10

IW x 15 IC

TTT x 15 IC

Low Country Crab x 15 IC

Mountian Climbers x 15 IC

Freddy Mercury’s x 15 IC

Merkins x 15 IC

Lower Soccer Field:

Timed 1 Mile Run…3 Laps on the sidewalk going around half of the lower soccer fields…Whoever Finishes first…Pick up the Six and encourage!

Upper Soccer Field 1-3:

Run to the middle of field 2 for 11’s (Burpees/Merkins)

Then run to the other end of field 1 (Flutter Kicks 4 count/LBCs four count)

Elevens: also written as 11s. An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. Example: Elevens along the oak trees at #45MinutesofMary with Burpees and Merkins starts you with 1 Burpee and 10 Merkins at the first tree, then 2 Burpees and 9 Merkins at the second tree, then 3 and 8 etc. until you do 10 Burpees and 1 Merkin at the last tree.

Run/Sprint back to the other end of Field 3…Then Pick up the six.

Mosey back to the flag and across the bridge to the hidden field.

4 Courners:

YHC and Liger laid out blocks, bricks and logs for this fun occasion!   The PAX counted off into 4 teams and each team went to a station.

1. Kettle Bell swings with Cinder Blocks.

2. Curls for the Girls w/ Logs

3.  Burpees x 10

4. SSH with bricks in each hand

Each team did their respective workout until the Burpee Station was finished, then ran to next station.  The PAX beasted out 2 full laps with the last lap having to do 15 Burpees at that station.

 

Back to Parking Lot/Flag:

 

Announcements:

-8/1 Sweet baby 5K

-8/29 Stomp the swamp and double down

-Half Marathon in November

-Go Ruck challenge in July

Prayer Requests:

Audra and Walker and Landon

Swanson dad had surgery on Thursday…pray for speedy recovery!

Liger brother dealing with MS

Youth Group bus wreck and pray for recovery of one student who broke his eye socket.

Sax Gotha youth director lost her husband to a rip tide and drowned.

 

Good work Gentlemen!

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