QIC: The Count
Date: 08/27/2019
PAX: Bernie, BMX, CowBell, DNF, Escobar, FastLane, Flatline, Gaylord, JazzyJag, JohnDoe, Madoff, MoonDance, Osteen, Peanuts, POS, ThreeSkin, ToeTag, T-Rex, Wuzn’tMe
AO: Hacksaw
Conditions
Low 70’s with some humidity, light fog, but a great day to workout!
COP
Disclaimer Given (NO FNG’s) – Mosey to Flags – SSH, Third Grade Exercises, SSH, Willy Mays Hayes, SSH, Quad Stretch, SSH, Chest Stretch, SSH, Upper Back Stretch, SSH, Moroccan Night Club, SSH, Tricep Stretch, SSH, Forward Fold.
The Thang
4 Dice – 6 Exercises on each – Cardio/Lower Body/Core/Upper Body
Cardio- Mountain Climbers, Imperial Walkers, 8 Count Body Builders, Side Staddle Hop, Burpees, Plank Jacks
Lower Body- Monkey Humpers, Jump Squats, Backward Lunge, Squat, Standing Lunge, Jumping Lunge
Core- Rosalita, American Hammer, LBC’s, Freddie Mercury, Flutter Kicks, Oblique Crunch
Upper Body- Merkin, Carolina Dry-Docks, Hand Release Merkin, Shoulder Taps, Diamond Merkin, Werkin (Wide Arm Merkin)
To begin round 1, roll all four dice. Do all 4 exercises 15 Reps (IC when appropriate). Run lap (between Mosey and AYG) When six is in roll dice again for round 2 (no repeat exercises) and do all exercises 10 Reps, Run Lap. When 6 is in roll dice for round 3 and do all exercises 5 Reps, Run Lap. Rinse and Repeat for Rounds 4 and 5.
Completion do Mary’s for 4 min.
COT
CIRCLE OF TRUST: Counterama, Namerama, Announcements – Convergence at Beast Rridge for Labor Day. Prayer request made.
Thought of Day: “Attitude” by Charles Swindoll. “Life is 10% what happens to us and 90% of how we react to it”. While we can’t control what other think, say, or do, we do have control how we react to it.
BALL OF MAN: Closed in prayer!
Moleskin
It was great to see BMX out there. During the workout, I got a little light-headed, ThreeSkin called out cadence for me. But most interesting thing was ThreeSkin’s response to me during Merkins, when I made the comment to keep up with me….He responded, “It’s hard to, because your arms are so short”!!! Hey I thought that would have been T-Rex’s line!!!
Great workout guys, thanks for pushing yourselves and pushing me!
News
Convergence , Labor Day, BeastRidge.