QIC: Best In Show
Date: 04/01/2019
PAX: Early Bird, Fastlane, Peanuts, Threeskin
AO: Beast Ridge
Conditions
Gale force winds, 34, shooting stars
COP
Some stretches to get the ol’ joints loosened up.
Imperial Walkers IC x12
Merkins IC x 20
Plank Jacks IC x 12
American Hammers IC x12
Crunches IC x12
The SSH IC x20
* Note; The first letters in the COT spell “IMPACT”, that will come back to haunt you
The Thang
After. An impactful warmup a short mosey over to the coveted shed where a couple of items awaited our arrival!
Somehow a concrete block was left at the pavilion as if we were supposed to use it, so we did.
While 1 pax sprinted with the block 25 yards, set it down and sprinted back the other Pax would perform various exercises, when the first pax returned the next pax would sprint 25 yards, retrieve the block and sprint back. So it goes until all pax have performed the sprint. The AMRAP exercises were;
Incline Merkins
Decline Merkins
Dips
St Bernard Squats
Bulgaria Split Squat
Step Ups
Phase II
Someone left a large rope behind also, may as well use it too
While 2 Pax suspend the block with the rope, the other Pax perform wind sprints until someone splashed merlot But these Pax were tough, and no one splashed so we all ran twice
Seemed like a good time for an Indian run mosey back to the flag for some Mary
Flutter Kicks
Boat Canoe (not sure which is which)
Drag Queen Dolly
Twisted Sister (new one from the silver sneakers workout, only those over 50 successfully performed all 12)
Freddie Mercury
COT
IMPACT was the theme. Got out and make an impact on others this week through your actions
Moleskin
By design this workout was designed to encourage mumble chatter, and it was strong today! Great start to the week.
News
Vila at the BoneYard Tuesday!