<<<<<<<MAD COW WAS HERE>>>>>>>

HA!

SYITG!

Pre-Blast via Slack: @channel – I have the Q tomorrow and do not intend to disappoint. The weather is going to be as good as it gets (for early December), so bring a coupon, a friend, and be ready to make some impact. Please provide a HC/SC/Out below.

AO: Hospital Hill

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each man’s responsibility to be safe and modify exercises if you need to.

14 PAX: Basic Bro, Anastasia, Crosswalk, Snoop, Hank the Tank, Kraut, Mad Cow, Less, Gravy, Dapends, Little Brother, Hanz, Steamroller, Roid Rage (QIC)

Core principles:

  1. Be free of charge

  2. Be open to all men

  3. Be held outdoors, rain or shine, heat or cold

  4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary

  5. End with a circle of trust

IMPACT: forcible contact to strong effect (see Q-Source)

Warm-O-Rama:

  • Mosey Lap

  • Motivators – From 6 – IC

  • Hamstring Sweep – 10X – IC

The-Thang

This workout will consist of running a lap, performing an exercise (IC or OYO), followed by 20X coupon curls. Wash, rinse, repeat.

  • Circle up – coupon to your left – hand on coupon and your partners – Merkins – 20X – IC (on the down)

  • Coupon curls – 20X – IC (on the up)

Lap #1:

  • Squat thrusts – 20X – IC (on the up)

  • Coupon curls – 20X – IC (on the up)

Lap#2:

  • Bear Crawl – across the field, 10X squats, and run back – OYO

  • Coupon curls – 20X – IC (on the up)

Lap #3:

  • Dirty Hookup (at wall if not too icy) – 30X – IC

  • Coupon curls – 20X – IC (on the up)

Lap #4:

  • Dips (outside of track at sidewalk) – 20X – IC (on the down)

    • wash, rinse, repeat (incline merkins) – 20X – IC (on the down)

  • Coupon curls – 20X – IC (on the up)

Lap #5:

  • Burpees – 10X – OYO

  • Coupon curls – 20X – IC (on the up)

Lap #6:

  • Bear Crawl – across the field, 10X squats, and run back – OYO

  • Coupon curls – 20X – IC (on the up)

  • Freddie Mercury – 20X – IC

From the Q- Source:

The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite