Glad to be back out Qing again after a 4 months break. I think this was my tenth Q at the Foundry, with many of them being during the time it was black ops. I can definitively say that this is the first time I Q’d the Foundry without pull-ups in the exercise list.
Arrived early and waited for Pelican to show up since he “HC Squared” last night. Eight other showed up and then Dauber let me know that Pelican sent a message that he was up all night and couldn’t make it. Very disappointing since I had Snoopy songs ready for him on my playlist.
PAX:
Holy Roller (R)
Dauber
Cratchit
Tidwell
Launch Pad (R)
Hush Puppy
Mama’s Boy
Meter Maid
Bulletin (R) (QIC)
Started the warm up with some different exercises/stretches. Some of these I use to work on mobility (range of motion) for shoulders, hips, and ankles.
SSH – only 10 because Pelican didn’t want too many.
Michael Phelps
Shoulder Dislocates
90/90
Active Pigeon Stretch
Thread the Needle
Handcuffs
Hip Bridges
Combat Stretch
Good Mornings
Moved to the curb for the rest of the workout. Exercises to be performed slowly and with perfect form. Shooting for 8-12 reps making sure that you squeeze at the top of each movement.
Overhead Press
Front Squat
Bent Over Row
Push-up
Suitcase carry across the parking lot
Most of us made it through twice before moving to the next set.
Lunge
Curl
Calf raise
Skull Crusher
Rifle Carry to the center of the parking lot.
Ended right on time, no core workout since I have to modify everything to LBCs anyway.
COR, NOR, announcements, intentions and Our Father to wrap things up.
As always, an honor to lead and great to be back Qing again.
Bulletin.
