• When: 2019-03-14
  • QIC: Boo Boo
  • The PAX: Ebert, Emmy, Katniss, Boo Boo


Learn From Your Mistakes

I recently had a Q at Detention that didn’t go quite as planned.  I knew it was a good workout, it just needed some love and attention.  After reworking the structure (and the playlist) I was ready to try it again.  Took it to the beasts out at The Stand and they crushed it.  Here’s how it went.

1 minute warning

Disclaimer

Prayer

Pledge of Allegiance

Mosey over to Blueberry Hill (still need to know the naming story behind this one)

10 SSH IC

Sprint up the hill

10 SSH IC

Mosey down

10 TTT IC

Sprint up the hill

10 TTT IC

Mosey down the hill and then the long way around to what I think is the secondary entrance to the school.  Workout format was 40 seconds of an exercise, 20 seconds off.  Off could be relaxing but that’s too easy so we decided on low planks instead.  Go as hard as you can for the 40 seconds, modify as necessary.

Jump squats

Low plank

Triangle merkins

Low plank

Freddie Mercuries

Low plank

Speed skater

Low plank

Forward lunge (leg 1)

Low plank

Forward lunge (leg 2)

Low plank

Iron cross

Low plank

Lateral lunge

Low plank

Side plank (arm 1)

Low plank

Side plank (arm 2)

Low plank

Mountain climber

Low plank

Bridge

Low plank

Single leg squat (leg 1)

Low plank

Single leg squat (leg 2)

Low plank

Wide grip merkins

Took a lap around the parking lot.

Repeat all exercises.

Made it through two rounds before a STRONG finish back to the flag…

More info about the workout at this link:

https://www.outsideonline.com/2176286/15-minute-bodyweight-workout-every-outdoor-athlete-needs-their-training-routine

Moleskin:

  • The motion sensor parking lot lights at The Stand are sweet.  It’s the little things.
  • There’s word of battle ropes, a sled, and giant tires at The Stand, I’ll be back for those!
  • Excellent Stridelite attendance from the men of The Stand.  I hear there is some competition for their SL loop out there, love it.
  • Until H4T Qs with music, this one will be king of the music workouts at Detention.

Announcements:

  • P200 open spot, contact Boo Boo
  • The Gauntlet is coming up, gonna be legit
    • https://www.f3midlands.com/columbia-sc/gauntlet-2019
    • April 8-12, 13 optional, 15-19
  • Christmas party

Prayer Requests:

  • Brainiac’s knee
  • Katniss knee
  • Joe – cancer diagnosis
  • Katniss farmer buddy