QIC: Iron Butt
Date: 10/14/2019
PAX: Best in Show (Respect), The Count (Respect-Respect), Early Bird, Fastlane, Gaylord, Mayhem, Peanuts, WuzntMe
AO: Beast Ridge
Conditions
47 perfect degrees of cool gloom
COP
Forward Fold-IC 15x; 30 SSHs IC; Little Baby Arm Circles 20x; Little Baby Arm Circles Reverse 20x; Cherry Pickers 15 x; Merkins 10x; Mosey to parking lot under light.
The Thang
(Eight Stations) – Partner up
“Breakfast” at Beast Ridge – Station 1
“The Kettlebell Pancake Breakfast“
Black Kettlebell; Bend at your hips to grab a kettlebell; Hike it between your legs; then thrust it up to shoulder level. Keep swinging 50x OYO.
Green Kettlebell; Stand with your feet twice shoulder width, holding a kettlebell at chest with both hands, and squat; 50x OYO.
Switch
Hold High Plank Until Q Calls Rotate
“Breakfast” at Beast Ridge – Station 2
“Cinder Block Bacon Boogey”
Partners Slow Mosey Together to second Light in parking lot and comeback to the stations both doing Overhead Presses/Carries w/Cinder Block
Hold High Plank Until Q Calls For Rotation
“Breakfast” at Beast Ridge – Station 3
“The Double Meat Dumbbell Dish”
Partner: 30x Shoulder Press with Two 25lbs OYO
Partner: 30x Seal Clap with Two 15lbs OYO
SWITCH without STOPPING
Hold Low Plank Until Q Calls Rotate
“Breakfast” at Beast Ridge – Station 4
“Weighted Jelly Roll Ball Twist”
Partners Stand Back-to-Back & Exchange Weighted Ball in East-West Motion 50x
(Note 1 time around = 1)
Partners Stand Approx. 6 ft Apart And Toss Ball From Chest Back & Forth 40x
(Note Back & Forth Once = 1)
Hold Al Gore Until Q Calls Rotate
“Breakfast” at Beast Ridge – Station 5
“Sausage & Gravy CardiooohNo! “
Partner: 50x SSHs OYO
Partner: 30 Merkins OYO
SWITCH
Hold High Plank Until Q Calls Rotate
“Breakfast” at Beast Ridge – Station 6
“Uncle Herschel’s Gut Buster”
Partner: 50x Little Baby Crunches OYO
Partner: 40x American Hammers OYO
SWITCH
Hold Low Plank Until Q Calls Rotate
“Breakfast” at Beast Ridge – Station 7
“Biscuits & Honey Suck-It-Up Buttercup”
Partner: 25x Bonnie Blairs (Jump Lunges) OYO
Partner: 30x Pickle Pounders OYO
SWITCH
Hold Low Plank Until Q Calls Rotate
“Breakfast” at Beast Ridge – Station 8
“Ham & Eggs Hootie Bootie Cootie”
Partner: Hold High Plank Alternate Lift Arms w/20 lbs 30x OYO
Partner: Big Boi Split Leg Sit-up w/12lbs 30x OYO
SWITCH
Hold Low Plank Until Q Calls Rotate
COT
In honor of Columbus Day – Words shared about setting sail in the ship of life and the importance of having a solid anchor in the storms of life. Lyrics from song called The Anchor Holds were shared:
Out on the open sea, by faith alone
Sight unknown; and yet His eyes were watching me
Though the ship is battered
The anchor holds
Though the sails are torn
The anchor holds in spite of the storm
I’ve even held them in my hand
But I never knew they would slip right through
Like they were only grains of sand
Though the ship is battered
The anchor holds
Though the sails are torn
The anchor holds in spite of the storm
And there has been beauty these eyes have seen
But it was in the night, through the storms of my life
Oh, that’s where God proved His love for me
Moleskin
The PAX graciously helped IronButt pack the weights back in to his truck. Good men. The best.
News
Daddy Day this Saturday