*** Coupon is required
A Ruck, Bucket of bricks, Concrete Block, etc
QIC on tap: Lancelot
The Q w/ anticipation of the weather all night long with Humidity & Moon light skies in the forecast, but as the morning came the Great Sky Q blessed us with clear skies & mid 70 temperatures!!!!
Warm Beer anyone? “warm up”
- Capri Lap – Short mosey
- 10 Abe Vigodas – slow windmills
- 15 Side Straddle Hops
- 10 Good Mornings – laying on your back, stand up w/o using hands
- 10 Chinooks – Overhead Arm Circles
“It’s Miller Time”
You will complete 33 reps of each Exercise Pair (down below)
Then sprint out the end of your driveway with coupon drop & do Miller (Merkin) time:
11 Merkins,
11 Derkins (Decline Merkin. Legs raised or elevated so that the push-up accents the arms),
11 Carolina Dry Docks.
then Mosey out 50 yards with coupon (3 houses) then fast mosey back with coupon
Exercises will be the following:
upper shoulder Taps (1 each arm)
lower leg Apollo Ono (1 each leg)
upper chest Big Boys with coupon
lower leg Bobby Hurley
upper bicep Colt 45 : 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps Go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up
lower leg Rocky Balboa (1/2 each foot) : Start near a curb/raised element, and with rhythmic motion, alternately tap the toe from each foot on the curb. exercise scene between Rocky and Drago in Rocky IV.
other shoulder Were not worthy : Wayne’s World. ” With arms extended outward, lower and raise arms. , it’s a front raise other bicep
Biceps Coupon curl
upper tricep Skull crusher
lower legs Mountain Climbers (1 each leg)
upper legs Calf raises
other all body Blockees: Burpees with cinder blocks.
upper shoulder Shoulder press
lower legs Bonnie Blairs (1 each leg)
upper tricep Dips
lower legs Smurf Jacks : Side straddle hop performed in the squat position.
upper legs Lunges (1 each leg)
other chest Coupon press
upper shoulder Overhead clap
lower all-body Burpees
lower core Leg raises
other back Upright row
upper back Block swings
lower legs Squats
“Get your Steins ready!” –
(Coupon) Hoisting
- Hold Stein straight out in front of you for as long as you can
We are about 3 weeks into to this long…long…long lock down. Many of you might be starting to get out of that honeymoon phase, where you & your M are bickering, you might be yelling at the kids a little louder, or kicking the dog. Now is the time to remember what we learned in the Q Source about “Get Right” before you can do anything else. So ensure you are taking some quiet moments for yourself to “Get Right” & what better way than today to sneak out to your quiet back yard or basement/garage & enjoy one of your special beers to clear your head & reset. So I leave you with this little toast.
Champagne costs too much,
Whiskey’s too rough,
Vodka puts big mouths in gear.
This little refrain
Should help to explain
Why it’s better to order a beer!
Prayers
ISpy and Lukas *** ISpy & Hang 10 on their job searches
Sir Wallace’s Wife’s Co- worker – Bridgett Clutch’s Family The Kelly Family
Chillipepper’s Church peer : Mary Lee Wingate & Family
Chillipepper’s Co worker Freind’s Daughter : Lucy
Lori & ripkEn Sarah & Trane Bubble’s son, FIFA, and Bubble’s foot
Special Prayers to the Dedicated Medical Specialist during this challenging time, as well as the First Responders, Law Enforcement, and our Military for protecting us and keeping us Safe
Dear Lord thank you for this opportunity to wake up early in the gloom & experience your greatness. We are humbled for the opportunity you give us every day to be in your glory & serve you as leaders in our community. Watch over those that are not as fortunate as many of us & give them healing & strength in their struggles. In your name we pray. Amen!
“Adversity is the state in which Man most easily becomes acquainted with himself, be prepared and be honest, be more concerned with your Character, than your Reputation, because your Character is what you really are, while your reputation is merely what others think of you”
Miss ya guys out in the Gloom, it seems like my life is nothing but “running in circles”, but what’s helping me through this is looking forward to seeing you all soon. & on that not…” I gotta go!” – Lancelot
