October 3, 2020 – Q at Talon
Disclaimer
The Work:
THOROUGH 15 minute warm-up included:
(50 side straddle hops in cadence, 25 imperial walkers in cadence, 25 cut the grass in cadence, six activities of 20 reps in cadence for shoulder blast, 30-50 air squats on your own,  50 flutter kicks in cadence, 25 calf raises on your own, 30-50 merkins on your own, 50 monkey humpers on your own, 25 mountain climbers in cadence, 30-50 LBCs, 25 lunges counting each leg on your own).
Everybody grab a coupon, partner up, and go to the goal line.
SPREAD OUT WITH YOUR PARTNER!!
DORA (Set #1) – accumulative work – collectively complete 100 hand release Merkins, 200 air squats and 300 big boy sit ups.
(partner 1 will begin with the work while partner 2 runs 30 yards and completes five reps of the complementing activity as follows, before running back:
 five Merkins, five monkey humpers, five American hammers the hard way)
***Complete tris, bis and shoulder exercises of your choice until the six is in.***
DORA (Set #2) – accumulative work – collectively complete 100 weighted lunges counting each leg as a rep, 200 weighted American hammers the hard way, 300 chest press.
(partner 1 will begin with the work while partner 2 runs 30 yards and completes five reps of the complementing activity as follows, before running back:
five monkey Humpers, five LBCs, five hand release merkins)
***Complete tris, bis and shoulder exercises of your choice until the six is in.***
Time was called before INDIVIDUAL WORK could be started. This would have been as follows:
(Set #3) – 10 sets, or until time is called, of the following: beginning on the goal line, complete 10 man makers, run to the 30 yard line and complete 50 reps of a core activity of your choice and then return to goal line. Complete 10 sets of work or until time is called while attempting to change up the core activity each set.
Announcements:
None
Prayer Requests:
Alpo’s coworker, 2C’s brother and 2C, Tweeter’s M – biopsy this coming Tuesday.
Great work done by all. The warm-up lasted what I thought it would, and the Q’s feelings were not hurt that we did not get to set number three. Next time we will start with that. Enjoyed the warm-up mumble chatter, the accountability and the great weather! Great group of men and looking forward to the next time we meet and work.