QIC: Sidekick
Date: 10/22/2018
PAX: Fast Lane, Gisele, Jabooti, Peanuts, Threeskin
AO: Beast Ridge
Conditions
36 and clear. Cold. 35 degrees cooler than my last workout….
The Disclaimer
I am not a professional. Modify where necessary. Push yourself but do not hurt yourself
COP
SSH IC X20; Good Mornings IC X12; Broga – Forward Fold to Pike to Cobra to Pike to Cobra to Pike, walk it up, exhale up; SSH IC X20; Mercans IC X10; Mosey to the pavilion
The Thang
Goal here was to stay warm and get better. So, we are going to do some exercises in the pavilion and then run to the light pole (~120 yds). There we will do some Mary and run back.
Round 1
10 Dercans, 10 Ircans
10 LBC, 10 Pretzel crunch each leg
Round 2
10 Super Dips, 10 Military press of the table
10 Big Boy sit ups, 10 Box Cutters IC
Round 3
One legged step up with high knee – 10 each leg, 10 Dercans
Flutter kicks IC X20, 10 LBC
***Change of Scenery***
Run to second Pavilion (Big Boy tables)
Curls X10, Bent Over Rows X10, reverse grip calf raises X15
Horizontal pull up under table – cycle – 1 PAX on each end of the table knocking out 8 reps, other PAX are holding Plank. Rotate through until everyone has two sets of pull ups. Continue to hold plank if not pulling up
10 count walk to raod
Mosey back to the flag
Just under 2 miles ion total today
COT
Brave the cold, this is only the beginning. January will be worse
Moleskin
Nice to meet Gisele today. Good to have another PAX at the Beast
News
Upcoming Qs
Speedbump on Wednesday