PAX: Bulletin, Cochran, Fear Factor and Captain Crunchberry (QIC)
Weather: Chilly, and rain in the area. It might have even been raining at The Boondocks, but we moved so fast we never got wet.
Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?
One lap mosey to get the blood flowing.
– 10 Slow Grass Grabbers IC
– Toy Soldiers
– Michael Phelps
– Arm circles
THANG 1: Sticks – Starting at one end of a parking lot, PAX pulled a travel stick. This stick would designate how we would get to the other side of the lot. At the other end, another PAX pulled exercise stick. On this stick was an exercise. Perform 20 reps of the designated exercise. (Except Burpees, only 10 there.) Exersice Sticks: Merkins, Squats, Burpees, and Carolina Drydocks. Travel Sticks: Bear Crawl, Lunge Walk, Bernie Sanders, All You Got.
THANG 2: TABATA – Dips and Step-ups. Dips on rounds 1, 3, 5, 7 – Step-ups on 2, 4, 6, 8.
Another 1 lap mosey to clear the mind.
THANG 3: This was just a set of exercises to work the hamstring and gluteus maximus. I’m sure they have F3 names, but I didn’t research for the official names.
- One legged donkey kick. On all fours, extend one leg parallel to the ground. Hold for a second. We did 20 each leg.
- One legged bridge. On your six, point one leg to the sky, and then thrust up with the other leg. Imagine a one legged, reverse pickle pounder. We did 10 each leg
- Two legged bridge. On your six, reverse pickle pounder. I think we did 15 or 20 of these, I don’t recall.
Mary consisted of gas pumps, flutter kicks, box cutters, American hammers, and a plank until time expired.
Count-o-rama, Name-o-rama and announcements.
Final Word: This was my first time “recycling” a Q. The first time it went a little smoother. I’m not sure if that was weather related, preparation, or just my imagination.
Naked Man Moleskin: My original TABATA was going to be curls and skull crushers. I changed it up to be a dips and a row (using the tables). We did one round of the row. It didn’t work. Not enough range of motion. I don’t recommend it. We changed to step ups to finish the cycle.
I was a regular at The Boondocks prior to the start of the Iron Horse, and I haven’t gotten back into the motion of making it out there. One reason was the restriction on the blackops, and second was I had a few FNGs come out, and the larger group at The Loco is a good 2nd F to engage a new guy.
I love The Boondocks. There is such an abundance of space here. Your own personal creativity is the only limiting factor for a Q out there. Hopefully this will be the start of my return journey.