Heavy Metal – October 26th, Daniel-son’s & Bookworm’s VQ

Temp: 38^o F
PAX: (16) Caruso [Respect, Resptect], Samples [Respect], Animal [Respect], Angry Note, Bovine, Spacebar, Doll Face [Respect], Sandy Cheeks [Hate], Predator [Hate], Woody [Respect], Snowman, Bobsled, Irish Car Bomb, Daniel-son [Hate, Hate], Bookworm [Hate, Hate, Hate], & Pig Pen.
QIC: Pig Pen, Daniel-son [VQ], Bookwork [VQ]
The Opener: PigPen presented the 3 F’s, the mission statement, the five core principles, and the disclaimer.

Warm-a-rama

1. Side straddle hops – 20
2. Sun Gods – 10 forward & 10 Reverse
3. Tappy Taps – 10 
4. Big Ones – 10 
5. Mtn Climbers – 15

Count off by 5  – Groups 1 and 2 bring weights to their station then leave them there.   Everyone else can leave them here.  

Station 1 – Mats – Legs   AMRAP Exercises till pushed 

6. Playground Loops 
7. Weighted Lunges 
8. Hulk Jumps

Station 2 – Stage – Arms    AMRAP Exercises till pushed – Sets of 20

1. Arnold Press 
2. Bent over Flys
3. Hammer Curls  

Station 3 – Obelisk – Core    AMRAP Exercises till pushed – Sets of 20

1. Heels to Heaven
2. Peter Parkers 
3. Flutter Kicks 

Station 4 – Benches – Arms   AMRAP Exercises till pushed – Sets of 20

1. Merikins
2. Carolina Dry Docks
3. Dips 

Group 5 – Push Group   

• Monkey Humpers – 20 
• Then Push

Mary 

• American Hammers 

COT – These are my boys

I’m so proud of them.  HIM always make the comment that it’s incredible how they keep getting up for this.  I really don’t have to twist their arms, I just wake them up and they get moving on their own.  

When Dollface came to me and asked if we’d like to do a father/son Co-Q event I was a bit skeptical. 

Many of you know it took me a while before I was ready to Q my own workout.  Heck, I had to go through two different regions to make it happen.   

But when I asked them if they’d like to Q Heavy Metal it was a resounding Yes!  

The next question was, “Can I make a custom playlist?” – I believe that the playlist is at 3 hours and counting, so you can tell how important it is.  

Two hours later I got a 2-page list of exercises that covered most of Stinson park. A bit of editing was needed, but hopefully what we landed with made some sense.   

Anyway, it’s a good lesson to give our 2.0’s the opportunities to grow beyond us.  As much as we can be unhindered by our own issues, whatever those might be. 

Let them succeed or fail, but make sure to learn something from it either way.  

These are my boys!  I’m so proud of them.