QIC: She Shed
Date: 07/02/2019
PAX: Sunshine, Back Pew, Chief, Goose, Skitch, Ringwald, Money Ball, Bed Pan, Blind Side
AO: Hill City
Conditions
A humid 73 degrees.
COP
Forward fold
Willie maze haze
Partner quad stretch
Broga
Moroccan night club
Shoulder press
Cherry pickers
Overhead clap
Seal clap
Mericans – 15
Shoulder taps – 10
Dry docks – 10
The Thang
Adventure in the Park
5 light poles 5 benches with partner
Him and a partner mozie around the sidewalk stopping only at the 5 marked benches and 5 marked light poles
Bench workouts:
Round 1
Incline Merkin – 10
Round 2
Decline Merkin – 10
Round 3
Tricep Dips – 10
Light pole workouts:
Round 1
Little baby crunches – 10
Rounds 2
Side straddle hop – 10
Round 3
Jump squats – 10
Field of dreams:
Partner up and follow the instructions. Once both partners have completed both tasks move to the next round.
Round 1
Bear crawl down, crab walk back (him squats)
Round 2
Duck walk down, backwards lunge back (him leg raises)
Round 3
Karaoke down, Bernie back (him burpees)
Ring of Mary
Each PAX calls out a core workout to finish us out.
COT
Be there for each other. Seek out those in need and reach out to them in council. There are more of those around you hurting then you realize. As a leader it is important to have prepared advice and council for those you lead. This doesn’t always have to be a word from you but could also be a direction to those who can help.
Moleskin
Chief dug the play list. Back Pew couldn’t decide if the workout was hard or easy until the end…he ended up considering it a tough workout.
News
NO HILL-CITY WORKOUT ON THURS. JULY 4th. THERE WILL BE A CONVERGENCE AT BEAST RIDGE