QIC: Sidekick
Date: 09/10/2019
PAX: Vsquared, Dirk, Iron Butt (R), Wallflower, Backfire, Cliffhanger
AO: Boneyard
Conditions
66 degrees and pleasant
COP
SSH ICX20; Forward Fold ICX15; 3rd Grade Exercises ICX10; Right over Left ICX12; Left Over Right ICX12; Willie Mays Hays IC X12; LBAC ICX10; Reverse ICX10; Moroccan Night Club ICX10; Shoulder Press ICX10; SSH ICX15
The Thang
All moseys referenced below were executed as aggressive Moseys in preparation for IP Round 2
Mosey to the Tennis Courts
Southside Shuffle
Get on one sideline, Shuffle to the opposite sideline; 10 Mercans; Shuffle back to opposite sideline; 10 Mercans; shuffle to opposite sideline; 10 Mercans
Move to court # 2; Repeat but with 10 Bonnie Blairs in place of Mercans
Move to Court #3; Repeat but with 10 nancy Kerrigans, 5 per leg
Move to Court #4; Repeat with 10 8 count body builders
Mosey to the MAN Station
Split up into pairs, I went solo. One pair will stay at the MAN station and AMRAP pull ups and true dips, swapping back and forth.
The remaining PAX will aggressively mosey the lap with core work outs done at the 3, 12 and 9 positions, 10 reps IC. We modified this down to the 3 and 9 positions to assist with the PAX at the MAN Station.
Core exercises included LBC, Pickle Punders, Dying Cockroach, pretzel crunches, Freddy Mercury, and a couple more
Upon completion of the lap, one pair will rotate to the MAN station and repeat. Repeat this cycle until all pairs have had a chance to AMRAP
Mosey around the back of the post office.
Bernie Bear up the little hill
Mosey to the front of the Post office
20 Deep Ircans on the curb; chest to the concrete
Mosey to the side of the post office
Wall sit with arm movements; total of 2 minutes
Mosey to the Inviisible Flag – 5 burpees for no flag
COT
Push yourself. Hard weeks make stronger men. I have 4 Qs this week, IP round #2, and our new owners in town at work. Hard Week. But I will be better and stronger for it. Push yourself to do the same
Also take time to remember 9/11 and what it means to you and remember the lives lost on that day and the subsequent conflicts that followed
Moleskin
Not a ton of chatter today. I think Iron Butt hates Iron pax. Says it changed us and made us more manly on our Qs. he may be on to something here. Good to see Wallflower back out for day #2. Inspiring story and man
News
IP #2. yea