QIC: Fissure
Date: 10/23/2018
PAX: Ducktales, Picasso, Radiohead, The Count (Respect), Turtle
AO: The Huey
Conditions
44°, Cloudy, felt like 45°, Humidity 91%, No wind
The Disclaimer
I’m not a professional. No one made you show up today. Push yourself but don’t hurt yourself. We’ll help you to your car if you snap a hammy like Radiohead.
COP
Today’s workout came from a discussion with our friend, Princess Aurora from F3 Nashville. He’s never short on workout ideas and always a go-to. He also has no love lost for Rafael Nadal so I gladly took some of his inspiration and added my own twist.
Mosey to well lit corner of parking lot near tennis courts. Circled up and performed the following in cadence.
- SSH x 25
- Good mornings x 10
- Imperial Walkers x 15
- SSH x 25
- Cotton Pickers x 15
- Merkins x 10
- Arm Circles x 15, reverse x 15, Moroccan Night Clubs x 15, Chinooks x 15, Overhead press x 15, seal claps x 15
- SSH x 50
The Thang
The Soddy Daisy Chain + RAFA
Here’s how the Soddy Daisy Chain works: Beginning at the net, Pax lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, face opposite direction and repeat pattern on court 2 and then on the other side of the net. Rinse and repeat.
After two rounds of the SDC Pax perform 5 reps of each of the following exercises:
- Reverse Burpees
- Ankle grab squats aka Monkey Humpers
- Flutterkicks (IC)
- Alternating Lunges (IC)
3rd round of the SDC followed by RAFA with 10 reps each
4th round of the SDC followed by RAFA with 15 reps each (subbed reverse burpees for Real Deal burpees x 5)
5th round of the SDC followed by RAFA with 20 reps each (this time Real Deal burpees x 10)
6th round of the SDC then head back to the flag
MOM
American Hammers x 15 IC
Pretzel crunches x 10 each leg IC
Box Cutters x 15 IC
COT
Didn’t have anything inspiring to throw at the guys today besides encouraging them to aspire to be great like the great Rafael Nadal the GOAT
Moleskin
I had to apologize to the guys today because come to find out they utilized the tennis courts just last week and I neglected to consult the backblast (a record setting backblast, btw. Picasso posted that sucker by 0715. Truly inspiring stuff). They went easy on me and said it wasn’t all that redundant. Phew.
Ducktales and Radiohead discussed a way to get Southeast Diesel on the list for the TVA procurement team. Stay tuned.
News
Flood Buckets for Florida hurricane relief. See Radiohead. https://www.gofundme.com/flood-buckets-for-jacksonville-nc
Cleveland Launch/2 Year Anniversary 11.17.18 at Greenway Pavillion in Cleveland, TN
Upcoming Qs
10.24 Lions Den – Mr. Clean
10.24 Beast Ridge – Speed Bump ONE YEAR ANNIVERSARY OF THE BEAST
10.25 Hill City – Ringwald
10.25 The Huey – Steam Engine