Category: Quacken

AO: thequacken
Q: Mountain Ice
PAX: Frizzles, Z-Pack, DoorKicker (Jud), Shotgun, FixerUpper, Recoil (Blake Conley)
FNGs: None
COUNT: 7
WARMUP:

SSH, Thai fighters, Grady corns, tempo squats, downward dog, cobra, runner’s stretch

THE THANG:
Tabata 1.5 minutes on, 1 minute rest
Rotate through stations after each cycle.

Stations:
Skip it (jump rope)
Curl it (40lbs sandbag)
Deadlift it (60lbs sandbag)
Swing it (35lbs kettlebell)
Figure-8 it (10lbs kettlebell)
Row it (ruck)
Carry it (jerrycan, 50lbs kettlebell, 80lbs medicine ball(extra credit))

MARY:

Alabama prom dates
Hands-up flutter kicks
IT department stretch

ANNOUNCEMENTS:
– Escape from Haw Ridge March 27
– Quacken v. Brickyard ultimate football April 18 @ Brickyard. Coffee to follow
– Goruck light/basic April 24

COT:

“If anyone tells you that a certain person speaks ill of you, do not make excuses about what is said of you but answer, “He was ignorant of my other faults, else he would not have mentioned these alone.”
-Epictetus

AO: thequacken
Q: Frizzles
PAX: Mountain Ice, Z-Pack, Shotgun, FixerUpper, Frizzles
FNGs: None
COUNT: 5
WARMUP: The Usual + Magic Mic (Jarrett Woodall) inspired Bring Sally Up practice ( FixerUpper completed it so he doesn’t need to practice anymore)

THE THANG:

Mosey to the far end of the park
10 merkins in cadence
Finish mosey lap around the park

Mosey to the main lawn and notice the 5 cones. 1 in the middle and 4 surrounding.

Start at the middle cone
5 Walmart burpees OYO to go ahead and get nice and muddy
Walmart burpee- roll down on to your back, roll back up, stand to your feet and jump.

Begin the cone loop: start at the center cone and perform exercise then mosey to cone 1 and perform exercise and return to center cone. Complete the exercise and move to cone 2, etc

Center – 10 SSH (4 count)
Cone 1- 10 merkins
Cone 2- 20 squats
Cone 3- 30 LBCs
Cone 4- 20 monkey humpers

Made it through 2 rounds

Divide in to two teams. Team 1 line up at cone 1, Team 2 line up at cone 3.

Relay race- one team member sprints to the center cone and completes 5 merkins before returning to home cone. While you’re not racing, you hold a plank.

Relay race number 2- same thing but burpees at the center cone.

Grouped back at the center cone for some ab work:
Crunchy Frog
Flutter Kicks
BBSU
Freddie Mercury

Mosey back around the park and over to the flag.

MARY:

Some parking lot sprints :runner:

ANNOUNCEMENTS:

Haw Ridge 3/27

COT:

Yesterday I was complaining to Check Yes about work. He and I are coworkers and I was having a bad day. So when things get annoying, it gets really tempting to just start whining and complaining about how bad it is and doesn’t he agree how bad it is and I can’t believe it’s still like this. I was hoping for some validation from him. But he’s a good friend and instead he said:
“But our joy isn’t found in work. What’s something that can help us change our perspective today?”
So my lessons learned are:
1. Take his advice. Stay proactive in having a good attitude. Be grateful for what you have and don’t waste time complaining about things you can’t change.
2. Be Check Yes to others. When someone else is complaining to you- don’t give in to the temptation of joining in and piling on. Take the step of pushing them towards a positive attitude adjustment. My response to him was “that’s not what I wanted to hear, but it is what I needed to hear.” Most likely others will respond the same way.