The below is posted on behalf of Special K, these are his words not mine. Great BB Special K!
The QIC enjoyed the cool a.m. temps and the effort put forth at the epicenter today. QIC knew the workout would be challenging for himself and hoped the same for the PAX. At one point, Snake Oil commented that one particularly difficult segment must have “looked better on paper”, but the QIC confirmed he knew it would prove to be the highlight of the workout and appreciated the confirmation of its difficulty! In honor of QIC’s daughter turning 15 this week, everything would be done to the count of 15.
Conditions: 37, cold and a little frosty. Managed to find a little frost on the ground and was thankful for starting to sweat almost immediately. Hands and butt froze much of the workout!
Disclaimer: I am not a professional, be smart and push yourself to your limits and then a little further if possible. You know your limitations so modify as need be.
COP
* Mosey to the football field and then begin…
* 15 Squats IC
* 15 Big Boy Sit ups IC
* 15 Merkins IC
* 15 Monkey Humpers IC
* 15 Russian Twists IC
* 15 High Butt Merkins (OYO)- Couldn’t remember the actual name even after researching it…did remember doing them before and shoulders being on fire!
* Complete the above cycle 2 more X…and then warm-up complete!
Make your way to the back line of the endzone.
The Thang
AMRAP the following lower body activity for 9 minutes…
* Bear Crawl 20 yards, complete 15 Squats; Duck Walk 20 yards, complete 15 Monkey Humpers – continue this cycle until reaching the back line of the other endzone, sprint back to the original back line of the endzone, rinse/repeat until time is called
* QIC immediately calls out lunge jumps and the PAX finish up their lower body blowout with a :45 seconds AMRAP…Recover and mosey back to the original end line.
* 10 sloooow second countback and the PAX are ready for their 9 minute core AMRAP activity…
* Sprint 20 yards, complete 15 Big Boy Sit-ups; Sprint 20 yards, complete 15 Russian Twists (counting only on one side) – continue this cycle until reaching the back line of the other endzone, sprint back to the original back line of the endzone, rinse/repeat until time is called
* QIC immediately calls out flutter kicks and the PAX finish up their core body blowout with a :45 seconds AMRAP…Recover and mosey back to the original end line.
* 10 slow second countback and the PAX are ready for their LAST 9 minute AMRAP activity… (upper body)
* Bear Crawl 20 yards, complete 15 Merkins; Crab crawl 20 yards, complete 15 High Butt Merkins – again, continue this cycle until reaching the back line of the other endzone, sprint back to the original back line of the endzone, rinse/repeat until time is called
* QIC immediately calls out planks and the PAX do a variety of reaching up with right arm, left arm, right arm and right leg, left arm and left leg, all with a few more Merkins thrown in for :45 seconds…Recover and mosey back to the flag.
2 ROUNDS OF FURY (didn’t have time for “3 rounds of fury, 2.0”)
* QIC told PAX to choose lower body, core and upper body activities. PAX would call out activity and group would AMRAP the selected activity for :45 seconds. 15 seconds rest and begin next called out activity. Selected activities were completed in order as follows:
* Imperial Walkers
* LBCs
* Baby Arm Circles (front, back) and T-Claps
* Lunge Jumps
* Russian Twist
* Merkins
Count-O-Rama
7 PAX again braved the cold, worked and GOT BETTER! (Many others were in Augusta!)
Name-O-Rama
Announcement
* Thanksgiving Convergence at Epicenter at 6:30am
Prayer Requests
* Paris and other countries overseas
* Brothers traveling back from Augusta
* Coach K reminded us to keep our faith, fellowship and growing in Christ our top priority
* Prayer for selfless men to lead their families and be more glorifying to Christ
It was a pleasure for QIC to lead these men in an optional quick devotion. Briefly said that we can overcome failure and conquer sin when we TRULY see the wrong in our sins and repent (turn from) of them. Also said that we can do this because, as believers, the Holy Spirit resides in us (see Romans 7:15-20).
Until next time…
Special K