Attendees: (9) Abacus, Belloq, Catfish, Chips, Fracsac, Gideon, Heisenberg, Hokie Pokey, Sogo (+1) Dog (DJ Diver)
YHC wanted to plan his second Q carefully after he personally perceived his VQ at Okwata over a year ago a failure. With Catfish in the PAX on Sundays, you don’t want to be remembered as the guy who bored him to the point that he decides to do burpees because you haven’t challenged him enough.
I have been hinting that it would be a workout of yoga and when they saw me arrive in my favorite Lululemon shorts, I could see that the 8 other men who got out of bed this morning were worried we’d be stretching for 44 minutes with 1 burpee to make it count as a Sunday morning beat down according to Fracsac; however, I had a road trip in mind…
Started with the disclaimer and circled up the 8 around YHC in the 85° gloom to start the workout.
Warm up:
- Abe Vigodas x 10 IC
- Grass Grabbers x 10 IC
- Sun Gods forward x 10 IC
- Sun Gods reverse x 10 IC
- SSH x 20 IC
- Peter Parkers x 15 IC
- Parker Peters x 15 IC
- Recovered to our feet
The Track Thang: Moseyed to the practice track and planked for the 6. Bataan Death March with 3 burpees x 2 laps for 800 meters total.
The Foundry Thang: Moseyed to the Foundry for 8 stations one full cycle
- Station 1: Snake Jump
- Station 2: Big Boy Situps
- Station 3: Run to track with 3 burpees and return (timer)
- Station 4: Pull up
- Station 5: Dips
- Station 6: Irkins
- Station 7: Derkins
- Station 8: Flex Arm Hangs
The Wall Thang: Mosey to our wall on NOMA and plank for the 6. During plank, YHC held an informal poll to determine name for next exercise. Sunday Mornings or Sunny Sundays? Sunny Sundays was unanimous so we proceeded to do Sunny Sundays.
Sunny Sundays were brought to us by Gideon from our brethren in Austin. The cycle includes the following:
Squat with back against the wall in a chair position. 10 air arm presses while holding chair position.
Go to all fours with hind side to wall for 5 donkey kicks.
Hold fifth donkey kick and walk legs up the wall into a handstand. Do one handstand body weight press. We rinse and repeated twice for a total of 3 cycles.
The Mary Thang: Moseyed back by flag and circled up for a little Mary:
- LBC x 25 IC
- Box cutters x 20 IC
- Count off
- Name-O-Rama
- Announcements
- Intentions
Knowing we have a new Iron PAX challenge starting Monday and given the clues to add construction equipment to the back of my truck over the coming week, I decided to go cardio heavy on our workout.
We lost Chips on the way due to a quick break and unfortunately I didn’t give him my plan so he ran around NOMA until we returned. T-Claps to Chips for not giving up. Also, T-Claps to Gideon for a beastly Flex Arm Hang which to be fair was done during Catfish’s turn to be our timer, but I still think his effort was outstanding.
Thank you all for the opportunity to lead these incredible men as we start our week. Remember safety and hydration in this heat.
