Another morning to be the QIC! After multiple Q’s at the Uptowner, I’m getting over the nervousness and getting down to business. I wanted to incorporate my sand and water buckets but noticed that the last time I came to the Uptowner, I had four (4) sand buckets (50 lbs) and three (3) water buckets (30 lbs). Needless to say, “That ain’t right!” because someone took one of my water buckets. Oh well, I secured five more buckets and made two (2) sand buckets and three (3) water buckets to give me a total of six (6) each just in case the Uptowner starts getting Bizzy!
On a side note, I invited a friend (father of one of the players on Yo Yo’s baseball team) but wasn’t sure he would show up but kept an eye out for him. Uh Oh, it was 5:31 am and I had to go…. we did a short mosey of 10 yards from the rock pile to a patch of grass to warm up. Hearing about Cadre Danny’s One Million Burpee Challenge, I naturally incorporated that into my workout.
WARM UP
10 Burpees – 30 x Side Straddle Hops IC
10 Burpees – 15 x Hacky Sacks IC
10 Burpees – 15 x Curtsy Lunges IC
MAIN SET
Enough of the Burpees, I came to build some muscles. We gathered all the buckets and rocks and circled up for the DownPainment!
Whoa!!! Two men mosey up and one is an FNG (StubHub) and Cut me Mick from N. Carolina. They went the long way around the park back to the train tracks. Glad to have them!
15 reps IC – Squat/Curl/Press, Push Ups feet elevated, Lateral Lunge w/Curl, Bent Over Row, Deadlift, Chopper Raise, Close Grip Triceps Push-Up, Reverse Lunge Torso Rotation, Back Extension, Upright Row, and Single Leg Deadlift.
NOTE: The Main Set doesn’t look very hard but my Adductors, Glutes, and Hamstrings were sore for 2 days.
CORE
20 IC x LBC, Supermans and Pretzel Crunches – Each Side
After reading Rudy’s BB a few days ago, I purposely chose to the Plank-o-rama at the end because he enjoyed it so much- 20 x Plank jacks, Peter Parkers, Floyd
20 IC x Plank jacks, Peter Parkers, Floyd Mayweathers, and Mountain Climbers
CIRCLE OF TRUST
Countoff, Namerama and prayers for Fracsac’s dad, Tool and Brady and the sudden loss of John ‘Cheech’ Flanagan who was killed by a teenager while running. Gave thanks to God for the gift of life and the preciousness of it all even in our fallen world and asked for an outpouring of His spirit for everyone involved in this tragedy.
Psalm 90:12 – Teach us to number our days, that we may gain a heart of wisdom.
This was a great beat down, and one that we need to revisit! My legs were screaming for a couple days after!