Bringing Some Landfill to Wilderness Road

6 PAX showed on a gorgeous brisk morning with no wind for my second Q, inspired by the beatdown delivered at Chattanooga’s Landfill AO by Prosciutto, while I was vacating last weekend. All IC exercises ended w/ shouting “Rob” instead of “Halt” to cheer on our buddy Rob (aka ENO from Arrowhead) who ran the Disney half marathon this morning from 6:30-10ish. (He did finish and thanks us for our support.)

DISCLAIME

PRAYER

Intro 10-Down Concept (10D)

– Q Calls a PAX Out (e.g. “Yukon 10 Down”).

– That PAX (e.g. Yukon) counts down from 10 as it pleases him.

– All PAX rest until that PAX (e.g. Yukon) finished count down.

– Goal is not to rest other than during 10 Downs.

COP

Fast Paced, Each x10 IC

– SSH

– High Knees

– Lunges

– Wide High Knees (Suggested Rename “Leprechauns”)

– Smurf Jacks

10D

– Toe Merkins

– Prisoner Squats

– Jump Squats

– Toe Merkins (Again)

– Imperial Walkers

10D

– Elbow Plank

– Mountain Climbers

– High Plank Kickouts

– High Plank Moon Gods L

– High Plank Moon Gods R

10D

THE THANG

Mosey Around BF (Band Field) to Brick Wall

“Wall Blaster”

Wall Sit Through All Ex 10x IC, 10D, RRx2

– Muhammad Ali (Jabs)

– Joe Frazier (Upper Cuts)

– Push Press

– Side Raises

– Bus Drivers

Mosey  to Grassy Knoll

“Bear Crawl Ring of Fire”

Circle Up, All Ex, 10D, RRx3

– Bear Crawl in Circle 1 Lap

– Plank While Merkin x10 in Turn

Mosey  to Bus Drop

“Ride the Bench”

All Ex 10x IC, 10D, RRx3

– Inclerkin (Incline Merkin)

– Declerkin (AKA Derkin, Decline Merkin)

– Dip (First Tried Funky Dip w/ Kickout, but Couldn’t Coordinate)

Mosey  to School Hill

– Sprint Up, Walk Down 3x

Mosey to Wall for One More Rep of Wall Blaster

Mosey  to Parking Lot, Get Coupon, Take to Grassy Knoll

“Block Party” (w/ Coupon)

Each Ex 1:2 Ratio, 1x-5x, 10D, 5x-1x, 10D

– Shoulder Press : Curl (Then Ran Out of Time)

– Bent Over Row: Curl

– Bell Swings: Curl

MARY

Each Ex 10x IC, 10D

– WWII Situp

– American Hammer

– Dolly (Leg Spreads)

– Flutter Kick

– LBC (Li’l Baby Crunches)

CIRCLE OF TRUST

MOLESKIN

3 months ago (pre F3 and some other self-discovery), I would have never gone to some park to workout with a bunch of strangers at 7AM on a Saturday while I was on vacation in a strange city. Last week I did, and it was a blast. I encourage all to look up the AO when travelling and post. You’ll feel right at home. Li’l Debbie added that it’s an extra hoot to call ahead and Q as a visitor. I’ll try that next time.

ANNOUNCEMENTS

None

PRAYER

Rob and his Half Marathon, Li’l Debbie’s M Travelling, Jamboree’s 2.0s Traveling, Yukon’s Workmates Medical Tests, For Us To Identify and Help Anyone Feeling Alone (Sheepdog) And muchas gracias to SkyQ for all things.