This morning YHC had the privilege of Q’ing the WO that Granola’s 2.0 attended as an FNG. Believe me when I say that the apple doesn’t fall far from the tree. We headed out to get better together. Pick Axe started the WO with a 30 minute solo XL run before we got started….definitely worth noting.
Temperature: 60 degrees with slight breeze and humid
Disclaimer and prayer
Warmup:
Mosey from flag to teacher parking lot in back, while alternating high knees, butt kickers and karaoke.
Mosey from flag to teacher parking lot in back, while alternating high knees, butt kickers and karaoke.
Circle up
TTT x 10 IC,
LBAC x 10 IC (forward and backward),
Michael Phelps x 10 IC
Imperial Walkers x 10 IC
21’s SSH (5 burpees consequence exercise) We were unsuccessful with this mental exercise, as apparently Wapner has a difficult time counting ALL the way to 21, even when he’s not talking.
Flutter Kicks x 10 IC
Low Back Stretch each side alternating R knee up, rotating to L side while shoulders are flat on the ground x 10 seconds, then switch
Merkins x 20 OYO
Plank x 1 minute
The Thang
Mosey to the block pile and everyone grab a block. Head to outdoor amphitheater in woods and spread out on benches or stage platform while laying on back with your block ready to perform the following exercises. Headlamps and lanterns were brought to keep the goblins and ghouls away. Some of the pax had fun attempting to scare other pax by tossing small twigs at them inconspicuously….or attempting to.
Chest Presses x 20 oyo
Tricep Press x 20 oyo
Block Arches x 20 oyo (while laying on your back with your knees bent, lift he block from your knees over your head and then above your head parallel to the ground while keeping your elbows straight)
Rest, then rinse and repeat
Next set repeat the same exercises x 25 reps
Next set repeat the same exercises x 15 reps
Return blocks to block pile and mosey to the teacher parking lot. Line up in a Plank formation on the curb in a decline position with everyone spread out about 6 feet apart. Side walk in Plank position and every 10th step perform 10 merkins. Listen to Q for when to change direction.
Mosey back to flag for Mary. All of the exercises were called out to perform a 20 count and continuous reps for the following exercises:
Flutter kicks, Hello Dolly, V-ups X 10, Knee cups, Heel touches, American Hammer, Boat/Canoe
Name FNG….Granola’s 2.0, so “2 scoops” was a lead off contender. Hot wheels was suggested as FNG said he liked anything with wheels.
Announcements:
Cheech 10k Nov. 14th
The Gauntlet arrives to Turning Point on Thursday for the Kamikaze
Prayer Requests:
Buttermaker’s uncle in Florida battling cancer
Friend of Breakfast Club who has 2 children that have encountered recent troubles -prayers for guidance and wisdom
Devo: Genesis 50:20
Don’t assume all troubles and challenges are only negative things in your life. God can use trials and tribulations to prepare you for His purposes. Be thankful for the challenges we have and face in this world.