AO: Heavy Metal
Date: 1/1/2025 @ 0530
QIC: Snidely
PAX: Bobsled, Hipster, Doll Face, Snidely
FNG: 0
Count: 4
Conditions: 32 deg F, 10 mph E (feels like 22 deg F). Just pleasant!
Mission, core principles, and credo given. Disclaimer said. Good Pre-Ruck workout for Bobsled and Snidely.
The QIC had a doozy planned for today. Everyone that fartsacked was definitely going to miss out.
Warm-up (0532):
- Windmills IC x 10
- Trunk Twists IC x 10
- Michael Phelps IC x 10
- Tappy Taps IC x 10
- Big Ones IC x 6
- Sungods IC x 10 each direction
The Thang (0537):
Set 1 (Mosey to Benches) – Buy in for the Workout
- Dips x 25 (for 2025)
- Incline Merkins x 25
- Snidely squats (1 1/4 squats) IC x 25
Set 2 (mosey back to playground)
- Curls (controlled, up on 1 count, down on 2/3/4 count) x 25
- Upright rows (controlled) x 25
- Military Presses (controlled) x 25
- Rest for 20 sec
Set 3
- Alternating leg lunges (total) x 25
- Bent over rows x 25
- Kettlebell swings x 25
- Rest for 20 sec
Set 4
- Plank pull (dumbbell) through IC x 25
- Flutter Kicks IC x 25
- Russian Twists IC x 25
- Rest for 20 sec
Set 5
- Sumo Squats IC x 25
- Johnny Dramas IC x 25 (different positions)
- Dying Cyclone IC x 25
- Rest for 20 sec
Set 6
- Deadlifts (controlled) IC x 25
- Thrusters IC x 25 — rest for 20 sec
- Curl to Military Press IC x 25
- Rest for 20 sec
Set 7
- Clark Kents x 25
- Chest Press x 25
- Chest Flys (controlled) IC x 25
Repeated Set 1 but 15 reps only; then called “Omaha.”
6MOM (0612):
- Plank x 60 seconds
- Superman x 15
- X & Ys IC x 15
- Heel Touches/Penguins IC x 15
- American Hammers Rancid Style IC x 4
Videorama (0620):
- Done and posted
Prayers & Announcements (0621):
- CSAUP on 1/4/2025 – Bring Canned Goods or $$ for donations
- Impact Retreat on 1/9-11/2025 (contact Sister Act or Grillz)
- Bobsled Qing at Rampage on Friday
- Rabbithole is on this Sunday
- Snidely Qing at Top Guns on Monday
- Hipster – prayers for daughter Bridgett getting divorced (has 4yo and is pregnant)
- Snidely – prayers for Donna (MIL) in hospice
- Bobsled – prayers for continued faithfulness to God
- Prayers for Sarpy Kids’ cancer battles
COT (0625):
Intentions/Goals for 2025
- Bobsled – not doing 75 hard, work on portion control and what he eats.
- Hipster- be purposeful at work in life.
- Doll Face- lose 25 lbs., share meals with wife when dining out, work on cardio, read more.
- Snidely – lose 4 inches off waist, be purposeful, don’t escape reality.
- We said these out loud not to hold each other accountability, but so we can choose to ask one another how our intentions and goals are going later in 2025. There is power in saying goals out loud.