QIC: 9 Volt
Date: 4/26/2022
PAX: Cock-6, Cooter, Pipeline, Mrs Baker, Cheney, Abercrombie, Clothespin, El Chapo, Deep Dish
AO: The Battery
Conditions
If you’re thinkin’ you’re too cool to boogie
Boy oh boy have I got news for you
Everbody here tonight was boogin’
Let me tell you, you are no exception to the ruleCOP
Mosey to the pavillion ground and select two bricks from the pile
The warm up was done WITH bricks
1. SSH IC X 15 (with bricks)
2. Baby Arm Circles
Fwd IC X 15 (with bricks)
Rev IC X 15 (with bricks)
3. FSH – Front Straddle hop (Arms as usual but legs go forward and backward) (with bricks)
4. Seal Clap IC x 15 (with bricks)
5. Chinook ICx15 (with bricks)
6. SSF – Side Straddle Flop ( SSH while laying on the ground w/ shoulders off the ground)
7. Willie Maze Haze ICx10
5. Forward Fold IC x 10
A delightful playlist was provided as a public service
The Thang
- The pullups are done in pairs with one person holding the others ankles and taking some weight off of them while they perform the pull ups. (Form doesn’t matter just make it hurt)
- Pairs swap out when one gets tired of pull ups
- All rounds are done for 1 minute on and 30 seconds break
- Pendulum – Bent over in “Row” position with bricks in hands touching. swing bricks side to side trying to use shoulders.
- Water Fall – Brick in each hand, lift to eye level with bricks close to body. Extend arms and lower slowly with arms straight.
| Round | Exercise | |
| 1 | Jump Rope (1Min) | |
| 2 | Pull up | |
| 3 | Side Raise (with bricks) | |
| 4 | Dips | |
| 5 | Hand Release Merkins | |
| 6 | Jump Rope (1Min) | |
| 7 | Pull Ups | |
| 8 | Tricept Ext (with bricks) | |
| 9 | Pendelum (with bricks) | |
| 10 | Dry Docks | |
| 11 | Front Raise (with bricks) | |
| 12 | Jump Rope (1Min) | |
| 13 | Pull ups | |
| 14 | Moroccan night club (with bricks) | |
| 15 | Water Fall (with bricks) | |
| 16 | Military Press (with bricks) | |
| 17 | Bent over rows (with bricks) | |
| 18 | Jump Rope (1Min) | |
| 19 | Pull ups |
Rinse and repeat as necessary
COT
Words of wisdom
We are temporarily out of wisdom due to supply chain issues
Moleskin
I’m your boogie man