QIC: Angus
Date: 02/17/2018
PAX: Banjo, Best In Show, Candu, The Count, Mr. Clean, Fissure, Ohms, Prosciutto, Pumpkin, Ringwald, Snipes, Wort
AO: The Landfill
Conditions
44°F — Dark and Soggy
COP
YHC was ready to go but some of the PAX looked a little sleepy eyed so we set out on a Capri Lap to get things warmed up as Ohms pulled in — “Right on time”. YHC led the mosey around to the base of the hill next to the rock pile.
PAX were instructed to grab a rock. Head up to the soccer field and circle up. There was a whole lot of chatter about this rock is too big or this one is too small — as it turns out. It doesn’t matter. Stand “tip to tip” that is finger tip to finger tip. (There was some mumble chatter about YHC’s choice of words.) Stand tip to tip and place your rock at your feet.
PAX were instructed to grab another rock. Return to your first rock, face outward, and walk 5 paces maintaining your circle.
PAX were instructed to grab another rock. Return to you second rock, face outward, and walk 5 paces maintaining your circle.
Welcome to the Circle of Death
The Warm Up
SSH x 15
Finkle Swings x 15
SSH x 15
Cotton Pickers x 15
SSH x 15
Imperial Walkers x 15
SSH x 15
Ass Kickers x 15
High Knees x 15
Wide High Knees x 15
SSH x 15
The Thang
There are three concentric rings to our Circle of Death (CoD). The Inner Ring (IR), the Middle Ring (MR), and the Outer Ring (OR). Each ring has a designated type of exercise. This is flexible and can be amped up with rep counts or exercises. The PAX of Chattanooga constructed our rings out of rocks but it could be done with cones or any other markers on hand. Be sure to reserve one ring for just coupons.
This will be our set up for today:
IR – Push up exercises, 3 x 10 rotate right 1 rock after each completed set.
MR – Movement (eg bearcrawl), move 5 rocks to the left.
OR – Rock Lifts (eg curl), 3 x 10 rotate right 1 rock after each completed set.
Bonus: YHC randomly placed OFMs (Orange Field Markers) throughout. Land on an OFM and do 5 burpees in place of the specified set.
IR – Wide Merkins 3 x 10, Move right between each set
MR – Lunge 5 (All movements are 5 Spaces to the left)
OR – Overhead Press 3 x 10, Move right between each set
MR – Reverse Lunge
IR – Mountain Climbers 3 x 10, Move right between each set
MR – Jump 5 Spaces Left
OR – Bottom Curl 3 x 10, Move right between each set
MR – Bear Crawl
(at this point YHC Added more OFMs)
IR – Diamond Merkin 3 x 10, Move right between each set
(Thank you @f3prosciutto for the expert demonstration)
MR – Reverse Bear Crawl
(random OFMs were flipped over to indicate 10 burpees)
OR – Top Curl 3 x 10, Move right between each set
MR – Crabwalk
IR – Merkin 3 x 10, Move right between each set
MR – Lunge Kicks*
OR – Full Curl 3 x 10, Move right between each set
MR – Inch Worm
IR – Carolina Dry Dock 3 x 10, Move right between each set
MR – Side Lunge (Lead with left leg)
OR – Bent Row 3 x 10, Move right between each set
MR – Side Lunge (Turn around and lead with right leg)
From this point forward all OFMs were moved to the IR — every IR workout is accompanied by 5 Burpees. And the MR is only Bear Crawls.
IR – Caronline Dry Dock + 5 Burpees
MR – Bear Crawl
OR – Full Curl
MR – Bear Crawl
IR – Merkins
6MOM
The circle was maintained but moved slightly — there was lots of mud and the PAX were afraid to get any dirtier than they already were. There was much protest from Ringwald for the sake of his designer sweats.
LBC x 50
(A whole lot of mumble chatter when YHC calls this one — @f3prosciutto said “someone didn’t plan” but rest assured YHC always has a plan)
Flutter Kicks x 25
Freddy Mercury x 25
Moleskin
Our Moleskin for today comes from an untraditional source — the doctor by name of Seuss. YHC read through the children’s story “Oh The Places You’ll Go”. There is some truth and some direct correlation to all of our lives at one point or another — so YHC encouraged everyone read through it again in there own time.
YHC also encouraged everyone in weeks prior to start setting goals. What weight do you want to be? How is your diet? Do you drink too much? or go to bed too late?
Share your goals with your brothers and hold each other accountable. We are here to support one another.
We all face adversity in our everyday lives — as noted in the story:
But on you will go though the weather be foul. On you will go though your enemies / 39 prowl. On you will go though the Hakken-Kraks howl. Onward up many a frightening creek, though your arms may / 40 get sore and your sneakers may leak. On and on you will hike. And I know you’ll hike far and / 41 face up to your problems whatever they are.
Move on together. Set goals. Achieve those goals. Set new goals. Fail. Persevere Together.
_Angus Out