At 6:14 a.m., QIC receives a text from PYT. “You working out this morning? Can you Q for me? I’m sick.” Wheels immediately started spinning…..how many PAX would be there? Maybe the Race for Hunger would keep all a way……Oh no, Graveyard always brings a crowd. What should we do? QIC remembered PYT’s shoulder taunt from Thursday’s Q, so QIC decided to run with what he knows best. Grab some bricks and blocks and head to the track with the PAX.
Conditions: 34 degrees and partly cloudy. And yes, the sky did look like a frozen pond.
The Thang
Circle up for warm-up: SSHs – 20 IC, IWs – 20 IC, LBCs – 20 IC, Curb Merkens – 20 IC
Mozy to brick/block pile and grab two bricks and 1 block and head to track. Believe it or not, this was a workout in itself.
Line up blocks, shoulder width apart for a Merken line. SSHs – 15 IC, Thru the tunnel – 15 IC. Merkens on blocks – 10 IC, Chest Press with blocks – 20 IC. Grab brick and jog to opposite corner of track.
With bricks – curls for the girls – 20 IC, tricep extensions – 20 IC, BBSUs – 20 on your own, Iron crosses – 20 IC. Leave bricks and jog back to blocks at opposite corner.
Mountain climbers on blocks – 15 IC, Shoulder press with blocks – 20 IC, Curls with blocks – 20 IC, jog to bricks at opposite corner of track.
With bricks, Shoulder press – 20 IC, without bricks – 50 overhead arm claps on your own, 15 little arm circles forward – IC, 15 little arm circles backwards – IC, 15 Big arm circles forward – IC, 15 Big arm circles backwards – IC, jog back to blocks at opposite track corner.
Line up blocks shoulder width apart: Merkens on blocks – 15 IC, Block chest press – 20 IC, Block squats – 20 IC, jog back to bricks at opposite corner of track.
With bricks, 20 LBCs – IC, Flutter Kicks – 20 IC, Russian Twists – 20 IC, jog back to blocks in opposite track corner.
Lineup blocks shoulder width apart: Mountain climbers on blocks – 15 IC, Merkens – 15 IC, blocks curls – 15 IC, jog back to bricks at opposite corner of track.
With bricks, 20 curls – IC, 20 shouler press – IC, 20 bent over flys – IC, jog bricks back to blocks at opposite corner of track.
Dealer’s choice:
Flys on the ground with bricks – 20 IC (Khakis)
Imperial Walker squats with bricks on shoulders for 30 yards ( Shake and Bake)
Mozy to practice field hill, get in decline plank position, do 1merken and back yourself up the hill, 1merken and back yourself up the hill, 1 merken and back yourself up the hill……and so on until at top…….(Thanks Clipboard for this Ruck insanity exercise to absolutely destroy what was left of our shoulders).
Finish with the hardest exercise of the day, mozy our bricks and blocks back to the block pile.
MOLESKIN: thanks to Hanging Chad for being my timekeeper (professional job my friend).
Announcements: Mud run signups, 1 Year Anniversary Convergence for Graveyard next Saturday. EH somebody everyday this week.
Prayer Requests: Fix all the cancer that’s around. It messes with too many lives.
Thanks to the PAX for putting up with this fly-by-the-seat-of-the-QIC’s pants Q.