Double Quarter Pounder…with Bacon

DOUBLE QUARTER POUNDER with BACON 

 

4 pax in attendance this morning. This morning’s menu item featured a Double Quarter Pounder…with Bacon. Since Thunderbolt Park field was saturated from last night’s rain, Asgard’s beatdown took place in the library parking lot located next door.  Cones were set up at Start line, 25 yds, 50 yds, 75 yds, and 100 yds with exercises to be completed at each station(#of reps matching each yard marker).  Instructions were given to perform and complete exercise at starting line and at 25 yds, then return to starting line. Next, perform exercises at start, 25, and 50….return to starting line.  Continue to reset and move up the yard markers, performing each exercise at yard marker until finished. Beatdown consisted of 2 rounds- round 1 focused on upper body and round 2, lower body.

 

COP

SSH x 15; jog in place while following commands from Q for high knees, wide knees, butt kickers x 2 minutes; LBAC fwd/bckwd x 15 reps each; raise the roof x 10; Moroccan night club x 10

 

THE THANG

Rd 1- upper body

start line- merkin clock x 5 reps

25 yds- werkins x 25

50 yds-Carolina dry docks x 50

75 yds- mtn. climbers x 75

100 yds- SSH x 100

 

Rd 2- Lower body

start- Bobby Hurley x 10

25- deep prayer squats

50- side lunges (25 each leg)

75- calf raises

100 high knees

COT

Everyone completed both rounds just in time to end session. Prayers for SOC and family, Jacob Hancher’s family, Hudson, family, my son Ian for optimal results on his upcoming scans, my sister a Kristen for good outcome and minimal complications with a surgical procedure.

in light of recent news regarding F3 brothers and/or family associated with F3 brothers, Q talked about the preciousness of life, family, and friends.  Cherish the people placed in your life and take a moment to tell them how much you appreciate and love them.

Ended with count-o-rama, name-o-rama, prayer, pledge to the flag.