• When: 2020-04-09
  • QIC: Quisenberry
  • The PAX: TuffGuy, Broadhead, Arrears, Quisenberry


4.9.20 – 0530 ZoomQ

3 other decided they couldn’t wait for DREDD’s Q at 0600, so they posted with YHC on Zoom for EMOM work.  YHC posted for Virtual Q School this week, so hopefully those tricks were put to good use.  Here is how it went.

Conditions: Low 60s with a breeze.  Felt like the AC was on.

Disclaimer / Prayer

The Theoretcial “COP” – All exercises OYO

  • SSH x10
  • Burpees x5
  • LBAC x10 Both ways
  • Burpees x4 (By this point TuffGuy Figured out he pattern, so he basically Co-Qed the “COP”)
  • TTT x 10
  • Burpees x3
  • IW x 10
  • Burpees x2
  • Mt Climbers x10
  • Burpees x2
  • Power Straddle Hops x 10

EMOM Block 1:

  • 2 Burpees
  • 4 HR Merkins
  • 6 Squats
  • 8 LBCs
  • R&R x4
  • 1 minute Recovery mozey about 50 yds and back

R&R Block 1

EMOM Block 2 (With KB or Weight coupon):

  • 15 KB Squats
  • 15 Upright Rows
  • 15 Curls
  • 15 Triceps
    • This took over 1.5 minutes… so 2nd set, do 10 reps each
    • 10 reps took exactly 1 minute with no recovery, so try 7 reps each
    • 7 Reps was perfect, so R&R for minute 4
  • 1 minute Recovery Mozey

EMOM Block 3:

  • 10 Thrusters
  • 10 Lawnmowers (1 arm Bent Rows)
  • 10 Lawnmowers (1 arm Bent Rows) other arm
  • 10 KB Swings
    • This also took over 1.5 minutes… so 2nd set, do 7 reps each
    • 7 reps took exactly 1 minute with no recovery, so try 5 reps each
    • 5 Reps was perfect, so R&R for minute 4
  • 1 minute Recovery Mozey

EMOM Medley:

  • 1st minute – Block 1
  • 2nd minute – Repeat Block1
  • 3rd minute – Block 2
  • 4th minute – Block 3

Mary (All OYO):

  • Flutter kicks x10
  • HealTouches x 10
  • FreddieMercurys x10
  • American Hammers x 10
  • Iron Crosses x 10
  • R&R each exercise x5

Recover

COT: Namarama (Cobains Forgot Picture Time)

Moleskin:

  • Should have tested out the timing of the KB Work beforehand, but we figured at out and broke a sweat

Announcements

  • Virtual Cross Ruck tomorrow – 4:45 am to 7:00 am – Zoom Link Here, see Tweet for more info.

Prayer Requests:

  • Everything that is going on in the world.

Devo: “The cross is God’s first and last word when it comes to salvation”

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