October 12th, 2018 By Grandmaster

5 mighty men of valor braved the first truly autumn-like morning in some time and four of them even decided to join the beat down the Q had planned for them. SirTopemHat decided to go for a run since he is “training” for a half marathon. I swear I saw him with a Hardee’s bag in his hand after our workout. The rest of us moseyed to the parking deck to get familiar with some plates.

WARMORAMA:

SSH x25 IC

IST x10 IC

Cotton Pickers x10 IC

Arm Circles

THE THANG:

The thought was to simulate a tibata workout but without the annoying timer that is never loud enough anyway. One man performed a movement while the pax worked with plates. The timer then switched to a core workout while the pax recovered.

1 or 2 plates, 3 rotations of Pax timers

Timer: 10 Burpees, 20 LBCs

Pax:

Curls 

Skull crushers 

Shrugs

Bent over rows 

Military Press

Squats

1 Plate Standing, 2 rotations of Pax timers

Timer: Mosey up and down ramp, 10 Freddie Mercs, repeat

Pax:

switch hands after one lap

Shoulder flies

Lawn mowers

Front shoulder raises

Oblique crunches

1 or 2 Plates on 6, 1 rotation of Pax timers

Timer: 10 lunges each leg, 10 KGBs

Pax:

Plate LBCs

Plate pullovers 

Leg raises

WWIIs

Mosey back to the flag. 

MARY:

No time for that as we arrived at the flag at 0615. 

I think everyone (except SirTopemHat) got a pretty good full body workout. Hope the other pax agree.

COT: Prayers for FireChicken’s uncle and aunt and Gooney’s mom. Also lifted up those who were affected by hurricane Michael.

As always it was a blast and an honor to lead you men (except for SirTopemHat).

Min HIS Service,

Grandmaster

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