AO: The Wood
When: 05/24/2022
Number of Pax: 3
DR Names:
Number of FNGS: 0
FNG Names:
QIC: StormChaser
Introduction
Back Legs Arms Chest Knees(high knees)
Heavy Coupon Induced beat down. Back Legs Arms Chest Knees (high knees)sprints. Pax moseyed with coupon between stations.
Warm-O-Rama
WoR
Started with mosey around the lot
Motivators 6
Good Mornings 10
Arm Circles 8 front and back
Overhead claps for extra burn
Imperial Walkers
The Thang
Back
Dead Lift. 20
Bent over Rows. 20
Upright Rows. 20
Lawn Mowers. 15 each arm
Legs
Stiff leg Deadlift 20
Sumo squat w/coupon 20
Lunge bounce L/R 20 each
Calf raise 30
Arms
Curls. 25
Mary
Mary
Gas Pumps 15
Scruchies left 15
Scruchies right 15
One leg hip flexors rt 15
One leg hip flexors Lt 15
Regular hip flexors 15
Preacher 20
Close grip curl 20
Reverse grip 20
Chest
Burpee Jump Over 15
PullThroughs w/Merkin 15
Close Grip chest press 25
Oh Extension 25 or skull crushers
Knees (100yards out/back)
Knee highs(aka high knees) to the cones
sprint back to start. Due to time pax pick out which cone They wanted to go back to.
Cot
Cot: I want to share couple things about. Accelerating. My wife and I are pretty play it like the book people. We have chose safety/security over accelerating which kept us stagnant in our worries , careers and finances etc. I have chose to push forward starting with fitness, 8 block and Qsource. My wife has started taking notice and is on her health journey. She has been banking sales industry for 30 years and felt a need for change. With a little nudge seeking advice from other peers my wife went through 6 stage interview process and land a new position as Senior Manger of Programs. Several salary grades options etc. She took a leap of faith, took advice from others prayed and was at peace at whatever the outcome was because she was giving her best foot forward and not placing happines;.s on what could be be but what’s is. My message is find happiness in every thing you do and to always accelerate by putting your best foot forward knowing you gave your very best.
Circle of Trust
Announcements: Memorial Day the Murph challenge: July GTE 30, food pantry Wed Saturday, Q source on Thursdays get on the q sheet.
Prayer: we are not a religious organization but are a faith based I find my comfort in the hands of the Lord. Please join me or take a moment of silence to your skyQ.
God, I want to submit to You. Please fill my mind with thoughts
that honor You and other people, so that way my words bring
life and encouragement to
everyone.Transform me into a new person by changing the way I
- think and the way I speak. In Jesus name, Amen.
Naked Man Moleskin
Set up the AO with 4 cones placed 150’ part. The plan was to exhaust each part of the body until you felt that lactic acid burn. By adding a coupon to your lunges everyone felt there quads BURN. We even raised the heart rate with burpee jump overs and coupon pull throughs with merkins. There was a lot of grunting and oh shit that sucked chatter. We all left better than when we started.