Ode to the Dirty MacDeuce

Q Date – 12/7/2020
AO – The Big EZ
Weather 30 degrees, cloudy
8 PAX posted for this Ode to the Dirty MacDeuce beatdown: McStuffins, Butterfly, Waterboy, Mullet, Sarge, Pickles, Beefsteak, Ace (Q)

5 core principles: Free, Open to All Men, Always Outside, Peer Led, Ends in a Circle of Trust
Disclaimer: Not an expert, modify as needed. F3, Zionsville Prez, and I are not responsible.

Warm up:

  • SSH x 25 IC
  • Weed Pickers x 15 IC
  • Arm Circles Fwd x 15 IC
  • Arm Circles Bwd x 15 IC
  • High Knees x 30 seconds
  • Butt Kickers x 30 seconds

The Thang:
Mosey to lower parking lot spot for Set 1

Set 1: Legs

  • Squats x 12 IC
  • Lunges x 12 each leg OYO. Hold squat to wait for the 6
  • Calf Raises x 12 IC

Train/ Indian Run to upper lot by the small wall/ledge for set 2

Set 2: Arms/Chest

  • Merkins x12 IC
  • Dips x 12 IC
  • Moroccan Night Clubs x 12 IC

Mosey to lower lot at the corner by the tree line for Set 3

Set 3: Cardio Loops. Two at a time to start.

  • Bear crawl up grass hill from lower to upper parking lot
  • Sprint across parking lot to the small path on the west side
  • Crab walk down small paved path from upper to lower lot
  • Jog back across lot to the starting spot
    Repeat x 10. Hold squat and wait for the 6

Mosey to circle drive for Set 4

Set 4: Thank God for the Burpee.

  • Burpees x 10 OYO. Hold plank wait for the 6
  • Half Burpees x 10 OYO (no push up, no jump, move to deep squat position instead). Hold plank wait for the 6
  • Burpees with Plank Jack x 10 OYO (no push up). Hold plank wait for the 6

Mosey to starting spot

Mary:

  • LBCs x 25 IC
  • Crossover Crunch (right leg up) x 15 IC
  • Crossover Crunch (left leg up) x 15 IC
  • Flutter Kicks x 15 IC
  • Plank 30 seconds
  • Low plank 30 seconds

Recover, Recover!

Announcements & Prayers: Shout out to the group for hanging in on a Virgin Q, and to Beefsteak for the pregame review of my winky. Prayers for all of us to step up as men and continue to lead in our communities, workplaces, homes, and stay safe in this crazy world
Mumblechatter: Highlight for the Q: Pickles let him know that Cardio Loops felt more like Death Loops, then said to sign up for a Q next week!

– ACE


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