QIC: Candu
Date: 12/13/2019
PAX: Dirk, Sunburn (respect), VSquared, Lady Scot (da da, da da da), Back Fire
AO: Boneyard
Conditions
The dreamiest
COP
SSH x 20 IC
Willie Mays Hayes x 10 IC
Windmills x 10 IC
Slow Squat x 15 IC
Deep Squat Hold x 10 IC
One Leg Bulgarians x 10 OYO
Split Leg Lunges x 10 IC each leg
Split Leg Lung Hold x 10 IC each leg
Slow Merkins x 5 IC
Low Merkin Hold x 10 IC
The Thang – Hold Up, Hey!
Partner Up
Round 1: Split Lunge, one leg on the bench, down position
Partner does 10 SSH IC
Switch Legs
Partner does 10 SSH IC
Partners switch
Round 2: Decline merkin, down position
Partner does 10 JumpSquats
Switch Partners
Round 3: Bench Dip, down position
Partner does 10 Squats IC
Switch Partners
Round 4: Incline Merkin, down position
Partner does 10 Crab Rocketts IC
Switch Partners
Round 5: Carolina Dry Dock, feet on bench, down position
Partner does 10 Crab Rockett Toe Touches (effin genius) IC
Round 6: Step Ups x 10 IC each leg
Partner holds a Bulgarian down position each leg during your set
THEN AFTER ALL THAT WORK we men went to the pullup bars
Round 1 – Personal Best- all the body intertia ya wanna put into them
Round 2 – Personal Best- perfect form
Round 3- Personal Best- Hold Up (hold in the up position) as long as ya can
Dealers Choice (Vsquared chose all ya got) Body Inertia – as many as ya can
3 burpee buses, 2 passed each other and I about lost it
A few stretches to cool off
COT
I was rather eloquent in the COT but can’t replicate it here. Shoulda just showed up BOIII
Take time to be alone with your faith
Moleskin
Vsquared cadence during Crabwalk Rockette kicks was… kickin!
If you aren’t singing, “Laaaaady Scot! da da, da da da! Lady Scot! da da, da da!” when he posts, you aren’t living your best life.
News
The Gloomy’s is already being called “The Party Of The Year in 2020” by some acclaimed critics. Jan 13th Natty Champ Night – wifey only – BYOB
NEWS FLASH: 2020 hasn’t even happened yet!