Preblast via Slack 11/22/19

I have the Q tomorrow at the zoo.  We are going to move around a little and get some cardio mixed in with some strength work.  No coupons required.  We are going to push our individual limits a little.  Please come ready to get after it.  Can I get those HC’s?

AO-The Zoo

30 degrees with no precipitation

Core principles recited.  Disclaimer given to 10 PAX.  BasicBro, Ralphie, Bald Eagle, Roid Rage, Mad Cow, Hank the Tank, Gravy, Snoop, Soft Spot, and Less (QIC)

Warm-O-Rama

-Standing groin stretch 15 count

-Standing toe touch/right over left/left over right.  10 count each

-Laying down hamstring stretch 15 count each leg.

-Motivators 8 to 1

-10 slow squats in cadence

-10 slow merkins in cadence

-5 burpees

 

The Thang

Pretest

20 second merkin contest-two separate groups-Everyone remembers their numbers

30 second burpee contest-two separate groups-Everyone remembers their numbers

40 second big boy situp contest-two separate groups-Everyone remembers their numbers

Homework

The pax moseyed to about half way to the base of the hill

The pax did 20 seconds worth of merkins using the number they got from the merkin contest

Indian run to the base of the hill

-The pax did 30 seconds worth of burpees using the number they got from the burpee contest

-The pax moseyed to the electrical box at the top of the hill

-The pax did 40 seconds worth of big boy situps using the number they go from the big boy situp contest

-The pax did an Indian snake run around the parking circle at the top of the hill.  This is the same as an Indian run except the person at the back weaves through the pax in front of them until they get to the front.

The pax did 20 seconds worth of merkins using the number they got from the merkin contest

-The pax then moseyed back to the base of the hill

-The pax did 30 seconds worth of burpees using the number they got from the burpee contest

-The pax then did an Indian run back to the start of the parking lot

-The pax did 40 seconds worth of big boy situps using the number they go from the big boy situp contest

-The pax then moseyed back to the parking lot and around one of the parking circles

The pax did 20 seconds worth of merkins using the number they got from the merkin contest

-The pax then did an Indian snake run around one of the parking circles

-The pax did 30 seconds worth of burpees using the number they got from the burpee contest

-The pax then moseyed back to AO

-The pax did 40 seconds worth of big boy situps using the number they go from the big boy situp contest

Final Exam

20 second merkin contest-two separate groups-Everyone’s goal was to beat their pretest number

30 second burpee contest-two separate groups-Everyone’s goal was to beat their pretest number

40 second big boy situp contest-two separate groups-Everyone’s goal was to beat their pretest number

Mary

-20 American Hammers in cadence

-10 flutter kicks in cadence into 10 second leg lift into 10 scissors in cadence

-Circle of doom until the bell rang.  The pax got to somewhere in the mid 40’s.

Announcements

-Kraut will be putting signups out soon for December Q’s.  Please take a look at this when it is posted and get these filled up as soon as possible.

-On Saturday, December 28th Gravy is setting it up for us to serve at Degage Ministries in the morning followed by a workout.  More info to come from Gravy on Slack.

-Hank the Tank is looking to do a football themed workout on Thanksgiving morning, but he needs enough pax in order to do this sort of workout.  He has already posted this on Slack.  Please respond if you plan on being an HC, so he can plan.

Count-O-Rama

Name-O-Rama

Leaders Message

-Somebody here once said that it easier to be more intense when you are Qing a workout, and I believe this is because the person Qing the workout has clear goals for what they want to get done.  You see goals give us focus and direction both long term and short term. People tend to set long term goals very well, but it is the short term goals that get us to those long term goals.  So, I challenge everyone here to do two things. Number 1-Set goals for yourself each time you come to a workout.  These can be very basic goals but try to be as specific as you can.  A few examples would be to: execute great form on all exercises, finish every exercise, or be a leader for someone that may be struggling.  These goals could really be anything, but the key is that you define the goal. Number 2-Reflect on how you executed the goal after the workout.  I think that if you do this, you will find that you get more and more out of these workouts, and if the goals are set properly, they can help you work towards your long term goals.  You can then take this same practice into your daily lives.

COT

More or Less,

Less