Was honored to get to carry the flag in my car from the Monday BD, and be able to plant it in the Gloom. Well, this was my #Badapple VQ so we made sure to include a middle of the BD “cool down” and a little post-birthday fun at the end just to make it enjoyable! Finally, we threw on a playlist that was a random compilation of genres, years, and artists (everything from rock, to country, to hip hop, and even some Black Betty in the middle). More fun to be had in the near future.
We warmed up with a lap around the parking lot and back to the flag to circle up for a warm up. We got loose with some SSH’s, Weedpickers, Windmills, Forward Circles, Backward Circles, and COVIDs (or Michael Phelps – with the Olympics on the horizon).
After the warm-up, we moseyed in the dark to the ab machine (only the Q managed to get a face full of spider webs on the way). At the ab machine, the first PAX hopped up to do 15 Big Boys while the remaining PAX completed 15 Merkins in cadence with the man doing the Big Boys. We went through this progression until all 6 PAX had completed their 15 Big Boys and the corresponding Merkins.
We moseyed back to the flag for an escalator of BLIMPS:
5 Burpees – then run a lap
5 Burpees and 10 Lunges (alpha count) – then run a lap
5 Burpees, 10 Lunges (alpha), and 15 Imperial Walkers (alpha) – then run a lap
5 Burpees, 10 Lunges (alpha), 15 Imperial Walkers (alpha), and 20 Merkins – then run a lap
5 Burpees, 10 Lunges (alpha), 15 Imperial Walkers (alpha), 20 Merkins, and 25 Plank Jacks – then run a lap
5 Burpees, 10 Lunges (alpha), 15 Imperial Walkers (alpha), 20 Merkins, 25 Plank Jacks, and 30 Squats – then run a lap
Knowing everyone was smoked from the BLIMPS, I figured a cool down was in order. Is there a better way to cool down than with a Bear Crawl Ring of Fire?!? We began by bear crawling around in a circle until I said stop. Upon stopping, the PAX behind me completed 10 Merkins while the other PAX were holding tight in a low plank. We did this until every PAX had completed their 10 Merkins.
Since it was recently my 35th birthday, I had to make sure we got in 35 reps of some exercises. To meet this requirement, it was time to grab the cinder blocks for the following:
35 Curls with the cindy – take a lap with the cindy lifted overhead
35 Overhead Presses with the cindy – take a lap with the cindy lifted overhead (talk about your shoulders being smoked)
35 Bench Presses with the cindy – take a lap with the cindy lifted overhead
35 Straight Raises with the cindy – take a lap with the cindy lifted overhead
At the end of Thang 4, we were at time and wrapped up the morning.
We had a few announcements this morning. The Q sheet is wide open for the next couple weeks, so sign up and show off your creativity! We also had prayer requests for a friend’s sister, Nikki, who is battling ovarian cancer and for the PAX heading to Daytona with high schoolers at camp next week.
Such a pleasure leading this group of HIM this morning! I love learning from each and every one of you and growing mentally and physically each time we meet. 5 of the 6 PAX headed to some after-BD coffee and good conversation. I’ll be back on the Q in the near future, so no need to worry if you are desiring another mid-BD cool down!