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Medial thighs and 20 seconds…

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August 18th, 2016 By cardiac

It was a miserable humid gloom after the big rain storm last night. But, the sky was beautiful and 11 courageous PAX pulled their achy bodies out of the fartsack to joined YHC in my fresh-off-of-Q-school training session today.  I was excited to count cadence and the PAX knew how to count. So, we were golden. The morning went thusly…

Disclaimer: I’m no professional and I benefit from your stroke

Warm-o-rama: Again, thanks to my brothers for helping with the cadence… getting there.

Mosey around parking lot, SSH X15 IC, IST X15 IC, Windmill X15 IC, Cotton Picker X15 IC, Merican X20 OO

The Thang:

Indian run to business park; Mountain climber X15 IC

3 circuits of Mericans X20 –> run/sprint to 1st corner –> LBCs X40 –> run/sprint to 2nd corner –> Air Squats X40 –> run/sprint to center –> Dips X20 and Armups X20 –> repeat. PAX that finished first do lunges until the 6 is caught up (incidentally it was YHC – thank goodness for leave no man behind)

Indian run back to Stonebridge

Cinder blocks: Chest press X10, Shoulder press X10, Lawn mower pull X5 each arm. PAX that finished first continue with their favorite choice until the 6 is caught up.

Mary:

Pretzel Twist X15 IC, flapjack, Hello dolly X20 IC (Stopper calling cadence)

Static stretches: Hamstrings 20 seconds each leg, Spread Eagle 20 seconds. This is where a hypoxic and giddy PAX comes alive with Medial Thighs and 20 seconds. Needless to say, whenever there was a Dingo, things seem to be a little more funny. Medial thighs and 20 seconds is dedicated to my brother Dingo. “Say what?” you asked? Well you have to show to know.

Circle up: Sensei asked for prayers and support for his brother having issues with mobility and needing a wheelchair short term. Group praise to God.

Thanks all!! I had fun and hope you all had a decent workout.

 

Call off…

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6 Comments on “Medial thighs and 20 seconds…”

  1. McFeely August 18, 2016 at 4:16 pm

    Impressive that Stopper is still posting alongside you with school having started back! Keep it up… the tough part is when winter comes back… I am going to try and push through this time.

    So, when is Stopper going to Q?

    I am starting to think one of your go to moves is the Indian Run.

    1. cardiac August 18, 2016 at 11:14 pm

      I like the Indian Run because I value a cardio workout at my age. LOL

  2. Maximus_MECA August 18, 2016 at 8:07 pm

    Nice job @cardiac – you’re getting to be a pro at Qing. even keep the troops in-line.

  3. RibShack August 18, 2016 at 8:57 pm

    A good one, thanks Cardiac

  4. Dingo August 19, 2016 at 9:36 am

    That beatdown was exactly how I like them. Lots of running and simple effective exercises. You don’t need to re-invent the wheel with every workout and this one was a great example of that. Yes, you cadence counting needs some improvement, but that will come with time. Great job cardiac

    Thanks for the push Ribshack, that las sprint was a little ridiculous………

  5. cardiac August 19, 2016 at 12:09 pm

    Sensei. The hospital no longer loans out wheelchairs as they now rent them from a vendor. Sorry my friend.

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