17 PAX and 2 FNGs made it out on a pleasant Saturday morning for a Shield Lock recap before diving into some good discussion around the Whetstone chapter in Q-source.
Warm-o-rama
3 penalty burpees for Trojan and Bunyan only – for Trojan getting called out by Bunyan for interrupting the QiC but then Bunyan getting called out by the QiC for also interrupting. 😆
Grasspickers x10ic
Tennessee Rocking Chairs x10ic
Imperial Walkers x10ic
Toy Soldiers x10ic
The Thang
Each segment was a recap of themes from this week’s beatdowns with elements of those workouts incorporated. First we mosied or wosied over to the far side of the baseball diamond with our blocks and formed a line along the edge of the infield facing left field. Cones were set up about 25 yds out into the grass.
Monday/Team
Tunnel of Love out to cones with each PAX commando crawling twice. We started with one PAX in high plank then “zipper merged” from the center of the line of PAX along the infield with PAX dropping into the crawl and forming the tunnel.
LBCs x25 at the cones
Railroad tracks back to the cones – starting with one PAX in low plank then each PAX hopping over and dropping into a low plank to form the tracks.
Monkey Humpers x25 back at the edge of the infield.
Tuesday – Parcel out the pain
Bear crawl drag coupon out to cones.
Block curls x25 at cones
Murder bunny back
Block bench press x25
Wednesday – Trust
Half of the PAX blindfolded and partnered with a non-blindfolded PAX.
Blind wheelbarrow out to cones
Wheelbarrow driver does 25 merkins while wheelbarrow does 25 pickle pointers.
Then switch so the new wheelbarrow did 25 pickle pointers and new driver did 25 merkins. This was an on the fly mod as the QiC realized doing merkins before being a wheelbarrow was unwise…
Swap blindfolds and blind wheelbarrow back to the edge of the infield.
Thursday – Accelerate
Mosey to home plate then sprint one lap around the bases.
Originally was going to do “Fight the Flux” at the pavilion at this point but to ensure we got the “Shield Lock” portion done we stayed on the field for now but had time to add the pavilion in at the end.
Saturday – Shield Lock
Formed a line along the infield edge with arms interlocked in coupons. Instructions were given to stay interlocked until we completed the Shield Lock.
Lunge walk in unison (sort of…) about half way to cones.
While interlocked pivot the line 180 degrees to face the infield with center PAX (QiC) maintaining relative position. Center PAX is now 12 o’clock and moves forward slightly while PAX at each end of the line move towards 6 o’clock to form a circle with all PAX still interlocked and facing outward. PAX joining at 6 o’clock were instructed to shout “The six is in!” once in position.
With QiC calling the down we did 15 squats with instructions to call out the count as loudly as possible. We then broke formation, leaving coupons along the infield line and mosied to the pavilion for some rapid fire exercises to close out the beatdown.
Friday – Fight the Flux
Derkins x10
Flutterkicks x10ic (so technically 20)
Step-ups x30ic
Calf raises x40 (optionally on the bench)
Dips x50
Mosey out to gather coupons and cones then back to the flag.
COT
We started off naming our two FNGs. Welcome Crawdad and Fire Alarm!
At some point the QiC jumped the gun and called to take a picture before doing COT. Bunyan hinted that maybe penalty burpees were in order for this breach in etiquette. With accountability as the theme the QiC could not argue with this suggestion. 10 penalty burpees commenced (quick feet with every other PAX calling the down). Eagle had joined us at this point for Coffeeteria and QSD so had the honor of joining us in the penalty burpees.
Announcements – Nov 22 HOY Manniversary; Nov 29 Blessings of Hope; details on reschedule of Ultimate coming soon.
Care Bear – Praise for Sandlot earning his license. Continued prayers and praise for Jr. Asparugus’s dad recovering at home after a medical procedure.
Trojan – Praise for gift of a vehicle from a relative for their expanding fleet of new drivers.
FNG Fire Alarm and Big Red – prayers for friend in co-op regarding a cancer diagnosis.
Door Dash – Continued prayers for open hearts with M and engaging in difficult conversations.