DirtyMacDeuce+

DATE: 2022-09-14
AO: Patriot
Q: bogey
PAX: Popup, 2 percent, Booking, CableGuy, citrus, Elvis, Ice Tea, Lazlo, Legacy, Lucius, My Space, Shake ‘N’ Bake, Wedding Singer, XL FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hillbillies, LB Arm Circles, Michael Phelps, Cherry Pickers, WMH, Downward Dog, Cobra Kai THE THANG:
Begin with the + portion of the workout:

Depart stadium field for friendship mosey to the amphitheater to perform 3 sets of 3 exercises with an amphitheater stair lap between each set.

Exercises – 20 dips (not to be confused with curls!), 10 step ups IC, and 10 derkins.

Friendship mosey to basketball court to perform 3 exercises and take a moment to gaze at the stars and moon in the clear (night?) sky.

Exercises – 20 body weight squats, 15 flutter kicks IC, and 15 Aussie pushups

Friendship mosey back to stadium field.

Muster on goal line for DirtyMacDeuce.

Perform 4 sets of 3 exercises at 12 reps each – chest, legs, and core should be represented in each set.

Each exercise is performed IC.

Run a lap between each set.

Set 1:

12 merkins
12 body weight squats
12 American hammers
Run a lap

*Set 2:

12 diamond pushups
12 flutter kicks
12 toy soldiers
Run a lap

*Set 3:

12 wide pushups
12 body weight squats
12 forward lunges
Run a lap

*Set 4:

12 Chuck Norris/knerkins
12 reverse lunges
12 flutter kicks
No more laps (no more time – insert sad face emoji).

MARY: None. Your VQ ran out of time.
ANNOUNCEMENTS: Dads camp
COT: Gratitude. Your VQ tries to live life with a daily focus on gratitude by actively showing and expressing gratitude for actions of others, and encouraged PAX to try to show gratitude to others in their daily lives. VQ expressed gratitude to the PAX standing before him who came out in the gloom to share in his VQ, who encouraged him throughout, and who had his 6 (including at the tail end of the Chuck Norris exercise when VQ ran out of breath). VQ also shared a couple of rules to live by that hang over his desk. Rule #1 – treat others as you would like to be treated. VQ noted this is a seemingly simple rule but that many, many people forget it. Rule #2 – what comes around goes around. The corollary – if you violate Rule #1, see Rule #2! VQ thanked the PAX for their patience and by that time it was almost 10am so we left the field…