QIC: Oil Can
Date: 01/27/2021
PAX: U-Turn, M.I.A, Sherlock, NordicTrack, Deer Jack
AO: Detention
Conditions
Not quite as nice as it was on Tuesday morning, but still a nice temperature of about 48 degrees with the breeze blowing slightly. Still fantastic conditions considering it’s late-January. The parking lot at Detention was a little painful on the hands.
COP
Willie Mays Hays x 10 IC, 3rd Grade Exercises x10 IC, SSHs x20 IC, Little Baby Arm Circles (Forward & Reverse) x10 IC, Wax On x10 IC, Wax Off x10 IC, Overhead Presses x10 IC
Next we moved onto a bit of a medley of exercises based around the plank position…
Forward Fold x10 IC, Downward Dog (hold 15 seconds), High Plank (hold 15 seconds), Side Plank (hold 15 seconds), High Plank (hold 15 seconds), other Side Plank (hold 15 seconds), High Plank (hold 15 seconds), Low Plank (hold 15 seconds), High Plank (hold 15 seconds), Upward Dog (hold 15 seconds), High Plank (hold 15 seconds), Downward Dog (hold 15 seconds), Forward Fold (hold 15 seconds)
The Thang
For The Thang today we did a couple of different ladders with coupons
Ladder #1
Do each exercise, then Rifle Carry about 30 feet. Did two rounds of this ladder.
5x Atomic Incline Merkins
10x Windshield Wipers (hard way)
15x Squats (with the coupon)
20x LBCs (with the coupon)
25x Curls
Ladder #2
This time, PAX would do the first two exercises (with a Rifle Carry in between) then Rifle Carry back to the start, do the first three exercises, Rifle Carry back to the start etc. 1 round completed.
5x Atomic Incline Merkins
10x Windshield Wipers (hard way)
15x Squats (with the coupon)
20x LBCs (with the coupon)
25x Bench Press
Ladder #3
This was done in the same style as Ladder #1, however PAX got to choose their final exercise. 1 round completed.
5x Atomic Incline Merkins
10x Windshield Wipers (hard way)
15x Squats (with the coupon)
20x LBCs (with the coupon)
25x Curls OR Bench Press (but everyone chose Curls)
Quick Mary to finish: 15x Flutter Kicks (with coupon) IC, 15x Decline Merkins IC, 15x Bent Over Rows IC
COT
Spoke about taking something positive away from 2020. It was a difficult year for everyone, however it’s important to acknowledge what happened (both good & bad), and be thankful for at least one thing that it gave you (time with family, new job, opportunity to get out in the gloom more).
Moleskin
Nothing especially worthy of note. All PAX enjoyed having the smaller group but were clearly pushing themselves so there wasn’t much mumble chatter heard.
News
Iron Butt on Q at Shot House Friday, praying that Dundee will be back in the gloom on Monday to lead at Detention