Date: October 8, 2018 a Balmy 70 degrees
QIC: Cataracts
AO: Hell’s Bells, Virgin Q
PAX: Disco Duck, WWW, Red Ryder, Monkey Nut, Trike, Kubota, Billie, Ausfahrt, Clementine, Earhart, Cataracts 9 HIMS 2 RESPECTS 0 FNG
Don’t Skip Leg Day was this theme of this morning’s Virgin Q with yours truly.
PLAYLIST:
- Thunderstruck -ACDC
- Freak Like Me - Halestorm an Earhart FAV
- Hells Bells- AC/DC its a must
- Hot for The Teacher- Van Halen
- Eye of The Tiger- Survivor yo Mick
- Highway to Hell - AC/DC
- Welcome to the Jungle- Guns. N Roses
- Back In Black- AC/DC
- Rock N Roll All Nite- KISS
- Beat it- Michael Jackson
- Right Now- Van Halen
Warm Up:
Good Mornings, Side Straddle hops, Sir Fazio arm circles, squat holds 10 count and finally a spicy burpee warm-up to AC/DC’s Thunderstruck. We jogged around the pickle and selected our new best friend ( KB) for the workout.
Thang 1
Single arm raised KB lunges around the 1/2 pickle 10 per arm followed by pickle run and repeated. We kept moving the KB around the pickle and finished where we started. This provided a great quad stretch, activated the glutes and delivered some thunder for the shoulders. Modified as needed.
Thang 2
Since we had enough KBs the group stayed together for the next group of movements
30 KB swings followed by 10 Merkins
30 KB squats followed by 10 Burpees (just a few groans on that one)
20 KB curls (20 each arm) followed by 10 LBC
20 KB Squat thrusters followed by 10 Hillbillies more squats?
20 KB Tricept Extensions followed by a mosey back to the flag
Mary
Homer to Marg, LBC, Freddie Mercury’s, Dying Cockroach (Ducks Pick).
COT
Sign up for the Odyssey October 20th. BIG red button on CARPEX website
CARPEX Family Picnic Sunday October 14th Slippery When Wet. Bring the whole family, a side dish to share and BYOD (Drinks) $10 per family
Prayer request for Ryder’s mom is getting better as well as some family friction. Ryder praised last weekend’s sermon at church and reminded us that GOD is always putting the right people in front of us. Disco Duck requested prayers for his friend Bruce and the entire family going through the loss of his wife.
Final prayer dedicated to thanking GOD for our ability to come together on this early Monday to strengthen our minds and bodies and ask him to watch over us.
This PAX was a fun group to Q. They showed up ready to work. I hope sitting down tomorrow will be difficult ;)