QIC: John Doe
Date: 10/15/2019
PAX: Deep Dish, 9-Volt (Respect), WuzntMe, Clothespin, DNF, Topless (Respect)
AO: The Battery
Conditions
Crisp fall morning with a very bright moon filling the sky
COP
Quick mosey around the running path to get the blood flowing; Side Straddle hops – 25 in cadence; Third Grade Exercises – 10 in cadence; Forward Fold – 10 in cadence; Willie Mays Hays – 10 in cadence; Quad Stretch – 10 count each leg; Little Baby Arm Circles – 10 in cadence; Reverse LBAC – 10 in cadence; Moroccan Night Club – 10 in cadence; Aquaman – 10 in cadence; Side Straddle Hops – 25 in cadence
The Thang
Workout inspired by a dear friend on SEAL Team 8
RUNNING FROM SHARKS SEAL INSPIRED
LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six
UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 8 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 8 OYO; Hold Plank waiting on the six
CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence
Indian Run around the path (Rinse Repeat with slight modification)
LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six
UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 10 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 10 OYO; Hold Plank waiting on the six
CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence
Indian Run around the path (Rinse Repeat with slight modification)
LOWER BODY: Standing Squats – 15 in cadence; Lunges – 10 each leg; Frog Jumps – 8 OYO; Dirty Dog (aka Jane Fonda’s) – 15 ea leg OYO; Hold Al Gore waiting on the six
UPPER BODY: Regular Push Ups – 12 in cadence; Diamond Push-ups (DDP’s) – 12 OYO; Wide Push-ups – 12 OYO; Dive Bombers – 12 OYO; Hold Plank waiting on the six
CORE: Plank – PAX count around to 60; Leg Levers – 15 each leg in cadence
Indian Run around the path – finished with PAX calling core the last 2 minutes
COT
Law of Magnetism: I attract who I am (currently) not who I want to be; If you want to see more, be more; What you need more of, give more of, and then you’ll get more of
Moleskin
Deep Dish is surprisingly fast, and must have been a high school running back
News
Daddy Day/2.0 Day coming up; Mrs. Baker next up on Q for 10/19/19