QIC: Sidekick
Date: 09/12/2019
PAX: Dirk, Iron Butt (RX2), Wallflower, Curfew, Hobo, Ringwald, FNG-Carabiner, Skitch, FNG-Hanson, Loan Shark, Uncle Fester, Sinai, Cowbell, Belly Roll, Blindside, Sherlock, Red Tees, Callahan (R), Moneyball, Candu, Sunshine
AO: Hill City
Conditions
67 degrees, clear and sore
COP
Mosey to the Great hall
SSH ICX25; Right over left ICX8; Left over Right ICX8; Proscuito’s Gold Chain ICX12; 3rd grade exercises ICX10; Morroccan Night Club ICX12; Cherry Pickers ICX12; Willie Mays hays ICX14; Wall Sit with Arm Movements – 2 min; Slow Squats ICX15; SSH ICX15; Chicken Peckers ICX10
Mosey to River walk
The Thang
Split into 2 groups, then partner up
Get a rock, more of the WWE rock and not the movie star Rock
Partner 1 – Run the river walk, 10 Mercans and 10 Big Boi Sit ups, run back
Partner 2 – Rock work all ICX10 – Over head press; Curls, bent over rows.
In between each exercise – Recovery reps of forward fold, Al Gore, Plank ICX7 each
Aggressively mosey to Mt. Madoriyama
Keep 2 groups
Stay with me here, this is different.
Group 1 – line up the hill in plank position, bear crawl Indian run to the front. Continue up the hill until all PAX have gone twice. Bernie Bear down
Group 2 – Line up on your 6 feet to feet and head to head, alternating up the hill. Block starts at the bottom. All PAX big boi as the block moves to the top of the line. Everyone spin 180 degrees, block goes back down the line, then back up. Spin again, block goes back down.
Groups Flap jack
Get back with partners,
Partner 1 bernies up the hill, mosey down.
Partner 2 – Reach around till partner gets back
Flap jack
Up Tempo Mary
Pretzel Crunch ICX12 each side; Dying Cockroach ICX12; Freddy Mercury ICX12; Flutter Kicks ICX15
Time
COT
The day after 9/11 where we remembered the ones lost and the families that still deal with the loss 18 years later, I want to focus on how we live our lives today. We need to appreciate what we have and not take each day for granted. Tell the ones you love that you love them, every day. Life can change fast. Those towers were there one day and gone the next. No one is immune and you never know what is coming.
Moleskin
So many new people for me to meet today! Glad to have the opportunity to be at HC and lead you men.
News
Iron Pax continues like a freight train in a tunnel. No way around it.