QIC: Sidekick
Date: 01/24/2019
PAX: Back Pew, Care Bear, the Count, Dirk, Ducktales, Fabio, Fissure, Flemish, Free Candy, Hobo, Iron butt, Roadhouse, Skitch, Sunburn, Sundance, Venus, Vsquared
AO: Hill City
Conditions
36 degrees and gloomy. Wind Chill was a factor indeed.
The Disclaimer
You are here because you want to get better. Push yourself and modify where needed. Support one another
COP
Mosey to the Great hall
SSH IC X25; Good Mornings IC X10; 3rd Grade Exercises IC X12; SSH IC X20; Baby Arm Circles IC X10; Reverse IC X12; Shoulder Press IC X15; Forward fold to plank to up dog to pike to forward fold; SSH IC X20; Reach Around IC X15; Mosey to Mt Madoriyama
The Thang
The Escalator
Round 1
Start at the bottom of the “planter tiers”, Box jump to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
Round 2
Start at the bottom of the “planter tiers”, Box jump to the top; 20 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 20 Big Boys; Mosey down.
Round 3
Start at the bottom of the “planter tiers”, Step ups one per leg on each step and 5 dips per step; move up one step and repeat to the top; 15 Dercans; Bear crawl half way up the Mt; Sprint second half to top; 15 Big Boys; Mosey down.
Mosey to the bridge base and grab a BIG rock
Curls with rock IC X10; Military Press with rock IC X10; Bent over rows with rock IC X10; On your 6 – Bench press with rock IC X15; LBC with rock IC X10; Back up – Squats with rock IC X15;
Mosey to rhino
LBC IC X15; Flutter kicks IC X15; Reverse Pickle Pounders IC X15
Time
COT
Theme for the day is to Escalate. We have growth goals for 2019 with a retention chaser. We need to escalate our commitment to F3 and spread the good word with the sad clowns that need and even those that think they don’t. Our commitment makes the difference.
Moleskin
Workout started off rough for YHC. On the Mosey to the Mt. as I passed the Grassy Knoll, a lone gunman sent a round with devastating accuracy through my big toe and I went down. Knees are scabbed up like Rupaul’s but I will survive. Glad I took Fissure’s advice and wore gloves so I could save my delicate hands. Mumble chatter was light but there was a statement about “get the count up” which lead to a discussion about what she said and Cialis and solo bath tubs, but I digress. Enjoyed leading you men this morning.
News
Land Fill and Battery this weekend. be present!