• When: 04/09/2015
  • QIC: Meatball
  • The PAX: Chum, Blackout, Meatball


Un po ‘di questo e un po’ di che

3 Pax came out on this fine morning to get better together.  YHC has been putting of Q’ing Boneyard for way too long.  Say What has been asking for over a month and YHC had to finally step up and Q since there was no one on the schedule for Spring Break.  The main reason for putting it off was that YHC didn’t really know how to Q a CORE workout. So, rather than recreate the wheel, bits and pieces of past Boneyard workouts were put together for today’s workout, with a little bit of some new stuff added in.  Hence, the title of this workout, which translated into English is “A bit ‘of this and a bit’ of that”.  Hey, with a name like Meatball, you have to get some Italian in the workout somewhere.

Weather: 68 degrees

Disclaimer and Prayer by Shades of Grey with Crypt

The Thang:

Slowsey to handicap parking spaces in front of school.

SSH x 20 IC
Merkin x 10
IW x 20 IC
Merkin x 9
TTT x 20 IC
Merkin x 8
Windmill x 20 IC
Merkin x 7
LBAC x 10 Backward IC
Merkin x 6
LBAC x 10 Forward IC
Merkin x 5
Plankjacks x 20
Merkin x 4
Peter Parkers x 10
Merkin x 3
Parker Peters x 10
Merkin x 2
Squat x 20
Merkin x 1

Slowsey to Grassy Area.

BBSU x 20 OYO
Heel Touches x 20 IC
Russian Twist x 20 IC
Flutterkicks x 20 IC
Iron Crosses x 10 OYO
Hydraulics x 20 IC

Slowsey to Wall.

Peoples Chair x 1 min
Balls to the Wall x 30 sec
Peoples Chair x 1 min (mix in 20 Overhead Arm Claps)
Balls to the Wall x 30 sec

Slowsey over to Helipad.

Modified Usain Bolt

All pax line up on sideline.  First pax calls out an exercise for the pax to do while he bear crawls to other side and back.  When he gets back, next pax calls out different exercise.  Exercises called were: Mountain Climbers, TTT, LBC’s.

Rinse and repeat with lunges replacing bear crawls. Exercises called out were LBAC’s, Flutterkicks, Squats.

YHC then gave the pax the choice of finishing with BLIMPS or 11’s. The pax chose BLIMPS. These consist of 5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Merkins, 25 Plankjacks, and 30 Squats.

BOM
Shades of Grey Closed us out with prayer and Devo

Moleskin:  YHC was thoroughly impressed with the effort put forth by the two other pax at Boneyard this morning.  YHC will definitely be back to either Q or be present for another workout soon.

Announcements:

  • MudRun is this Saturday, 4/11.  All AO’s will converge at Jumanji.
  • Fire Truck Pull and Quarry Run are 4/18.
  • Crusade/Stride convergence for Donut Run is this Friday, 4/10.  Meet at Krispy Kreme on 378 at 0515.

Prayer Requests:

  • Continue praying for Audra
  • Continue praying for Walker
  • Say What’s Mom
  • Hopper’s Family (loss of Mother)
  • Those that no one prays for

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