60/40/20 at Quagmire- 7/10/2017

YHC took a week long vacation at the Jersey Shore last week and was lucky enough to come home with the opportunity to Q. Da Vinci tried to steal it from me but I gave him the Mutumbo finger wag. I did some bootcamps in Jersey and wanted to bring some of that pain to Lake Wylie. So it was a Jersey Shore beatdown at Quagmire.

When 5:15 hit we had 22 Pax make a great/bad decision by showing up, but you are already here so no turning back. Gave a good disclaimer because of our newest FNG (Sparky) and then we were off.

A quick lap to warm up with some dynamic stretching thrown in then circle up behind Just Fresh for the warm-up:

- 5 Burpees (no better way to warm up than burpees) (received groan from DH)

- Weed Puller IC

- 5 Burpees (More groans)

- Windmill IC

- 5 Burpees (Mutiny Considered)

- SSH x20

- 4 Burpees (Accepted the punishment)

- Merkins x10

- Down Dog/Honeymooner

- 3 Burpees

- Imperial Walker x10

- 2 Burpees

The Thang

This workout was inspired by the bootcamp in Stone Harbor, NJ (Shout out 7 Mile Fitness) that tried to ruin my vacation but I was better for it. I thought the Pax would love it.

We would perform the same exercise in 60/40/20 second intervals with 10 second of rest in between. Then move onto the next exercise. Here were the exercises:

- High Knees x20 with Squat

- Flutter Kicks

- T-Merkins

- Jog to back of Home Depot

- Balls To the Wall (Crowd Favorite)

- Peoples Chair

- Head, Shoulders, Knees and Toes

- Jog to Fountain

- Step Ups

- Dips

- Freddy Mercury

- Move to parking lot in front of Cold Stone

- Agility Jumps over Parking Lines

- Side Shuffle from Curb to Curb ("Low and slow is better than high and fast.")

- Only got to the 1 minute interval before we ran out of time

Time's Up and we head to COT.

This workout allowed all the Pax to determine how hard they wanted to push and I know everyone put in work. I love the opportunity to lead these men and I am humbled by there willingness to indulge in my crazy.

Announcements

Mastadon
Happy Hour in Arysley this Tuesday

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Wild Thing's son slept all night in his own bed
Tarantino on 11 years of marriage

Until next time, back to the hunt...