• When: 2018-04-12
  • QIC: Hoist
  • The PAX: Katniss, Ebert, Brainiac, Deadstick, Hoboken, Tailpipe


Declining weight sets bring the pain to The Stand

This was my first Q at The Stand and my first visit since the AO opened.  I will definitely be back because the Pax brought it today.  Great job today!

Conditions: 53 degrees and calm.  Actually a very nice morning to workout.

The thang:

Disclaimer and mosey around to the flags in the front parking lot

COP
SSH IC x 20
Through the tunnel IC x 20
Squats IC x 20

Mosey to the block pile and grab a block.

Workout was designed around reducing the weight on a body part exercise to fatigue it close to exhaustion.

Round 1 – Legs

  • Front squats with block x 20
  • Jump squats x 20
  • Air squats x 20
  • Monkey humpers x 20
  • Mosey around the traffic circle and plank until recover

Round 2 – Chest

  • Diamond merkins x 20
  • Merkins x 20
  • Fia Merkins x 20
  • Block press x 20
  • Mosey around the traffic circle and plank until recover

Round 3 – Shoulders

  • Carolina Drydock x 20
  • Block press x 20
  • LBAC x 20
  • OH arm claps x 20
  • Mosey around the traffic circle and plank until recover

Round 4 – Abs

  • Bigboy situps x 20
  • American Hammer x 20
  • Freddie Mercury x 20
  • LBCs x 20
  • Mosey around the traffic circle and plank until recover

Round 5 – Arms

  • Curls for the girls x 20
  • Tricep extensions x 20
  • Curls for the girls x 20
  • Tricep extensions x 20
  • Mosey around the traffic circle and plank until recover

Rinse and repeat all exercises above with reps of 10 leaving off the Mosey around the traffic circle until the last set is finished.

Grab your block and carry it with you back to the block pile.

Mosey back to the flag

COT

Announcements:
Gauntlet starting next week
Quarry Crusher and Daybreak 10 miler this weekend
Mudrun – May 19

Prayers:
-Ebert’s Dad
-Pax in Jumanji who lost their house
-Hoboken’s Dad

Moleskin:
Olly Olly oxen free is now the official lexicon at The Stand for recover.  Apparently there are assigned parking spaces at The Stand and YHC parked in the biggest Pax parking spot.  Note to self for next time.