QIC: Oil Can
Date: 07/30/2020
PAX: Skitch, Sunshine, Rodeo, Back Pew, Cupid, Omaha, White Glove, Flop
AO: Hill City
Conditions
Pretty typical July morning. Light cloud overhead, slight breeze off the river, warm but not too hot
COP
Fwd Fold OYO
WMH X10 IC
Slow squats x15 IC
Mosey the long way to steps
While moseying, do some butt kickers, high knees, karaoke (both sides), side shuffles (both sides) & toy soldiers
The Thang
Part A – The Steps
PAX pair up; Person A mosey to bottom of the steps & box jump up
Person B do monkey humpers until partner has reached the top of steps
Flap Jack, then Rinse & Repeat for 2 total rounds
Part B – Mount Midoriyama
Remain with same partner as Part A
Person A bernie up Mount Midoriyama & mosey back down
Person B do side squats until partner has returned
Flap Jack, then Rinse & Repeat for 2 total rounds
Part C – The Boob Hill
Hopefully PAX have enjoyed their warm-up, because here comes the main course.
All PAX do 40 squats before jailbreaking up the boob hill & mosey down to opposite corner. Hold Al Gore until six is in.
PAX then do 40 reverse lunges (each leg counts as one), jailbreak back up the boob hill to original corner & hold Al Gore until six is in.
Continue to decrease reps of squats & lunges by intervals of 10. With 10 of each exercise remaining, do all together before ascending the boob hill one final time.
Mosey back to the parking lot for time.
COT
While the hills are great for a workout, they are also a challenge. No one really wants to be doing squats or reverse lunges before sprinting up a steep hill, but they do it anyway because they know that they’ll feel good after doing so. This happens so many times in life – we are all presented with a challenge that must be overcome.
Even though we don’t want to deal with it, we find a way to convince ourselves into overcoming this obstacle, and often we’ll reap some sort of reward (no matter how great or small) at the end. Q encouraged PAX to face challenges in their life as they would today’s workout – know that you don’t really want to deal with it, but you’re going to, and be thankful later that you did.
Moleskin
Q learned that the hills of Hill City are trash dump sites from construction around the area. They now make for great spots to be conquered in the gloom!
News
Burph coming up at Lions Den next Friday. Go and challenge yourself!