Date: 2023-08-26
AO: olympus
Q: Nano
PAX: Doodles, Monk, Tool Time, ToolTime, Rollingstone, Rambler, Major Payne, Walk-on, Obadiah, YNAB, Popeyes, slider, Peanuts, Yard Sale, DrJ FNGs: 1 DrJ
COUNT: 15
WARMUP: SSH, arm circles, Michael Phelps, cherry pickers, Rocketts, WMH, down dog, worlds greatest stretch, merkins.
THE THANG: The PAX were instructed to bring their coupon of choice, anything but a cinder block. This give us a real smorgasbord of coupons and with 15 in attendance, a lot more workout than YHC had initially anticipated.
After warmup, the PAX all circled up at midfield and YHC when around and asked each what exercise we’d do with their coupon, from what I can remember here’s the list:
Log – Log Swing
45 lb plate – Around the worlds
Baseball Bat – Swings
15 lb kettle bell – Tricep Extensions
Cindy (Q’s choice) – Overhead Press
Cindy2 – Air Squats
Med Ball 20 lb – Slams
Med Ball 40 lb – Slams
Med Ball 30 lb – Windshield wipers
Rice bag – Burpee/Blockees
30 lb plate – curls
Running sack – Front lunges
Med ball 15 lb ? – Alternating Merkins
Hammer – Slow swings
– Burpee Station.
All the PAX would do 20 reps then run to the goal line and back switching up the exercise. We got through one long round then on for 7 v 8 (7 – Monk left) ultimate.
MARY: Flutters and LBCs during ultimate.
Announcements: 9/11 stair climb, Dad’s Camp Oct, CSAUP / Fundraiser cross county hike (Dec?).
COT: This week’s #QSource topic was Shield Lock. It’s really important to get close with a few guys not because you need someone right now, but for when you need someone to get you through the tough times in the future. More over, getting feedback, and giving it within a shield lock, is a great way to accelerate all aspects of yourself. If you don’t have a shield lock, get one!
F3 The Capital 