VQ day for me (Home Brew). Rocked out with some good 90’s Alternative & Grunge with Alexa at the musical helm. Sublime, Smashing Pumpkins, and the like.
It was hot, muggy, sticky and down right miserable, but 6 PAX showed up at the ready to get down with 25 x 50’s. By the end we were all drenched in sweat, huffing n’ puffing. The mosey to the flag was a blessing. It was a great morning with the men. I appreciate all their efforts. Proud to fellowship with them each Tuesday and Thursday in the gloom.
Here’s how we did it…
Conditions: 70 degrees, muggy
The Thang:
Disclaimer, pray-in, quick mosey to back parking lot the long way.
Circle of Pain:
- SSH x 10 IC
- LBAC Fwd x 10 & Bkwd x10 IC
- Imperial Walkers x 10 IC
- Thru the Tunnel x 10 IC
- Leg Lifts x 10 IC
EMOM #1 (blocks on one end, cones about 50 yds away)
- Block presses x 10, Curls x 10, OH Press x 5
- Run 50 yards to cones
- Squat Jumps x 10, Merkins x 10, Burpees x 5
- Run back 50 yards to blocks
- R & R for 10 minutes
Recover
Jog 150 yards to stop sign and back
Recover
EMOM #2 (same set up as EMOM #1)
- Block Swings x 10, Bent over Rons x 10, Squat Thrusters x 5
- Run 50 yards to cones
- Box Cutters x 10, Mt. Climbers x 10, Plank Jack Merkins x 5
- Run back 50 yards to blocks
- R & R for 10 minutes
Recover
Half Lunge 50 yards to cones, High Knees 50 yards to cones, Jog 50 yards to stop sign and 150 yards back to start
Recover
Take blocks to their home and slow mosey back to the flag
COT & BOM
Devo: The four principles of Proverbs 27:17 “Iron sharpens iron”.
Inspired by:
Prayer Requests:
- Injured PAX
- Unspoken Request
Announcements:
- Beech house T-shirts on sale. Almost met goal. Only 10 days left.
- Stomp the Swamp 5k coming up.
Pray-out
Moleskin:
- Practice IC toe touches before workout.
- Bring water to exercise spot.
- Write in larger type on weinke.