• When: 2022-01-13
  • QIC: Blue Bloods
  • The PAX: Two-Star (R), Bogey, Chop Shop, Dominion, Skid Mark, Black Betty, Blue Bloods


A Leg-Friendly Q Brings 7 PAX To The Gloom at Surge

YHC was glad to start the year off right by jumping on the Q sheet, and the men of Surge as always didn’t disappoint.  With YHC scheduled to run a marathon this coming weekend, today’s Weinke featured several upper body exercises to give the legs a bit of a rest. 

Conditions: 30’s and BRISK baby!!

1 Minute Warning

Snow mumble chatter

Show time!!!!

Disclaimer, NO FNG’s, Not a Pro, Listen to Body, Modify if Needed

Opening Prayer 

Mosey to the Loading Dock

The Warm-Up:

LBAC IC x 13….keep em up

RLBAC IC x 13……keep em up

Overhead Clap IC x 2 (13+13 = 26…with the overhead claps for the .2……26.2 to signify the 2 Surge PAX taking on those miles this weekend)

TTT (Nice and Slow like) IC x 10

IW (Stationary) IC x 10

Grab a block and head to the basketball courts baseline

The Thang:

Today’s Weinke had supersets involving an upper body exercise “supersetted” with a core exercise.  Starting at 10 reps for each superset, decreasing by 1 rep each time thru until the reps were down to five.  In between each round of the superset the PAX ran full court and back just to keep the legs awake….heres how it went:

Superset 1

Chest Press superset with Leg Raises while hold the block-10 reps each; full court jog, 9 reps each; full court jog; 8 reps each; full court jog; 7 reps each; full court jog; 6 reps each; full court jog; 5 reps each; full court jog; RECOVER

Superset 2

Curls superset with 2-Count Freddy Mercury’s-10 reps each; full court jog, 9 reps each; full court jog; 8 reps each; full court jog; 7 reps each; full court jog; 6 reps each; full court jog; 5 reps each; full court jog; RECOVER

Superset 3

Skull Crushers (or Tricep Extensions….or Dips if your Black Betty) superset with LBC-10 reps each; full court jog, 9 reps each; full court jog; 8 reps each; full court jog; 7 reps each; full court jog; 6 reps each; full court jog; 5 reps each; full court jog; RECOVER

Superset 4

OH Press superset with 2-Count Flutter Kicks-10 reps each; full court jog, 9 reps each; full court jog; 8 reps each; full court jog; 7 reps each; full court jog; 6 reps each; full court jog; 5 reps each; full court jog; RECOVER

Superset 5

Hand Release Merkins superset with American Hammers-10 reps each; full court jog, 9 reps each; full court jog; 8 reps each; full court jog; 7 reps each; full court jog; 6 reps each; full court jog; 5 reps each; full court jog; RECOVER

Return blocks and mosey back to the Shovel Flag

Announcements:

-Pay ya bills!!!-D2D and V2V

-Be the Buffalo 5k at LHS (1/29)

-Shoe Collection thru 1/28

-LRAH 5k Run/Walk; 10k Run/Walk at LHS (3/19)

-F3 Lexington Convergence event for PTSD and Suicide Awareness TBD

Prayer Requests:

-Black Betty’s M best friend (COVID/Labor)

-Black Betty’s church group friends (COVID)

-Two-Star’s mother (Breast Cancer)

-Mulligan’s Daughter (Burn)

-Dominion 3 co-workers (Health Issues)

-Twerk and Blue Bloods (Marathon…safety traveling/running and good weather)

-All other spoken/unspoken

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