With Veterans Day 2021 approaching, QIC wanted to remind the men of Nirvana AO to take the opportunity to express gratitude for our nation’s brave men and women in uniform and pay homage in particular to one of many examples of those that served above and beyond what their duty entailed. Disclaimer given, QIC led the PAX in the following.
SSH’s IC, Mtn Climbers IC, Twerkins OYO, Windmills IC. All 15 reps, except Twerkins which were 10 reps
The (mod’ed) Murph Workout
1 mile run on track
150 Air squats
*sandbags (50#, 60#) available as a mod to Burpees.
Mayhem finished first and ran another .25 miles because he has too much energy . Step ups for the 6 were performed.
Pick up the sandbags and cross campus to where the Milton tractor tires are kept for part 2 of the WO.
On the way to back campus, stop by QIC’s truck to pick up additional coupons including 25# dumbbell , 15# sledgehammer, 35# kettle bell.
performed 2 rounds of circuit work while each PAX took turns with sledge to tractor tire (10 blows to sidewall), remaining PAX performed kettle bell swings, bent sandbag rows , burpee-sandbag clean/over-the-shoulders throw, alternating dumbbell strict presses and Stone Mtn Merkins. PAX rotated through each station. Performed second round but with sledge strikes to tractor tire’s tread and PAX rotated through 1-handed kettle bell swings, sandbag squats, dumbbell snatch (alternating), sandbag overhead press and one more body weight exercise.
Once completed, very slow mosey to QIC’s truck to return coupons.
Back to the flag with 2 rounds of Mary, round robin style.
We lifted up Pass Inrerference as he enters into next phase of life with career change and relo back to his hometown, our veterans, PAX and friends/neighbors of PAX suffering through physical challenges.
Santa Ruck 11 December. Keep eye on 3rd channel for details. Plan to include M’s and 2.0’s.
Always an honor to lead such fine men. Sprocket out.