September 26, 2018

Total Body Beatdown–VQ style

THE SCENE:  It was not raining as forecasted
F3 WELCOME & DISCLAIMER: Did it
WARM-O-RAMA: 
SSH x 25, Imperial walkers x 15, Hillbillies x 15, Daisy Pickers x15, LBACs x 20
THA-THANG:
Elevens–Total Body Beatdown

  • Box Jumps/Step-Ups x 10 (on picnic table jump/step up to seat plank, then table top, then back down)
  • Jog 25yards to lower parking lot
  • CMU thruster burpee x 1 (perform burpee with hands on CMU and finish with overhead thrust of CMU)
  • BearCrawl 10 yards across upper half of parking lot to opposite curb near gazebo
  • Repeat cycle x 10, each time DEcreasing Box Jump/Step-Up by 1 rep and INcreasing CMU thruster burpee x 1 rep

Follow-Ups

  • Plank/Merkin/High-Five Zipper: PAX line up alternating face-to-face and assume plank position.  First PAX does merkin then high-fives next in line and reassumes plank position.  Next PAX does merkin then high-fives next in line and reassumes plank position.  This continues to end of line.  Repeat in reverse direction
  • CrabCrawl Revolver: PAX line-up in crab crawl position.  Back PAX crawls to front of line and each successive PAX follows suit until each PAX has crab crawled to front of line

MARY:
Flutter Kicks x25, American Hammers x25, Hold Plank x30-count
COUNT-OFF & NAME-O-RAMA
#14: ISS, Mirage, Sir Mix-a-Lot, The Seeker, Teacher’s Pet, JailBait, Bottomless, Crayfish, PhatPat, Handsy, Chiocetti, Kingpin, Park Bench, Doc Hollywood
CIRCLE OF TRUST/BOM:
Ecclesiastes 2 talks about Solomon–one of, if not THE, wisest men in the world–and his pursuit of true contentment.  He chased after pleasure, things, wealth, and making a great name for himself.  All of these things ended up feeling meaningless even after attaining them, and they did not truly satisfy him.  Chasing after Jesus is the only source of true contentment.
MOLESKIN:

ANNOUNCEMENTS:
Yours truly, Doc Hollywood, on Q for the first time.  Hopefully returning to an AO near you again soon