Date: 9/1/20
AO: Gilchrist
QIC: Rico Suave
Pax: Tim Kleman – third post – named Carbon Copy, Wham-O, Cathy, Wallflower, Count, Dimples, Psycho, Aqua Velva, Billy Madison, Houdini, Man Guy, Robin Hood, CrabLegs,
The thang:
13 pax joined the Q with a flat tire (bum knee) to participate in a mostly seated AMRAP workout. 75% of the exercises were done while seated on the bus ramp to 90’s Alternative music. Most of the exercises were based on PT and workouts designed for soldiers recovering from lower extremity injuries.
Mosey to bus ramp – 45 seconds on, 15 seconds off for each of the following:
Shoulder Presses
Leg Abduction/Adduction
Downward Punches (Twisting)
Lateral Side Touches
Wood Choppers
Bent over Side shoulder raises
Dips
Seated Leg Raise Hold
Torso Swivel Circles
Arm Circles
Straight Punches
Ab Crunches
Merkins
Forward Shoulder Raises
Fly Presses
Seated Running
Monkey Arms
High Elbow Twists
Pull Ups – Under bar
Wood Choppers – Full Body
Seated Leg Raise Twist
Upper Cuts
Derkins
Cross Punches
Flutters
4 count sit up (Big Boy plus American Hammers)
1 minute break when done.
Repeat.
Mosey back to Flag.
M.I.L.E.S.
Q talked about the Cadres DS acronym for workouts. Mindset. Intensity. Load. Environment. Situation. Q focused on mindset. When you have an injury do you stop working out or do you find a workaround and find a way to push through and do the work? Lots of kids and teacher/parents back to school. Prayers for them all.
Prayer: Psycho
Pledge.
Next Week’s Q: ?