Prologue:
The Q Sheet was empty and it’s been three months since I’ve Q’d so it was time to step up. Arrived with a couple of minutes to spare. Found 11 other PAX ready to go. No FNGs, but a quick disclaimer for good measure (and practice).
Warm Up:
-Group mosey around the parking lot. Circle Up at the bottom of the lot.
-20 Side Straddle Hops (In Cadence)
-10 Good Mornings IC
-10 Imperial Walkers IC
-10 Hillbillies IC
-10 Sir Fazio Arm Circles forward IC
-10 Seal Claps IC
-10 Sir Fazio Arm Circles reverse IC
-10 Overhead Claps IC
-Plank hold for 10 count around circle
-Left calf stretch for a 10 count. Right calf stretch for a 10 count.
The Thang:
-Count off by threes for Pendulum. Then have a brain fart and count off by fours. With guidance from Woody (who seems to know my routines pretty well), switch back to 3s. 1s start AMRAP Imperial Squat Walkers. 2s & 3s head up to the top of the lot where 2s starts AMRAP Monkey Humpers. 3s return to start to relieve 1s, and so on. Pendulum runs long enough for each group to have performed both stations three times. Last running group brings the MH group back to start to complete.
-1/2 Spurrier. I really liked Spurrier’s exercise from a three weeks ago which alternated between 10 Mercans and 10 LBCs (IC) until a total count of 100 is reached. 100 was and still is a little high for me, so stop at 50 (don’t Q it if you can’t do it, right?). End with a quick Have A Nice Day just to relax the lower back.
-Mosey to rock pile, grab a non-travel rock, circle up on the kids’ basketball court. 10 rep sets IC of curls, overhead presses, triceps extensions, bent over rows, and rock squats. pause for a 10 count from Chunks. Repeat sets, this time with 15 reps (except one time I stopped at 14, oops).
-Mosey to soccer field building. Count off by twos. 1s hold Balls To The Wall while 2s run to the manhole cover (not a tree stump!) and back. Flap jack. Repeato, replacing BTTW with People’s Chair. Repeato, replacing PC with Australian Mountain Climbers.
-Mosey to main basketball court for Mary.
Mary:
Out of time, really, so straight to Have A Nice Days. Chunks was the six, so asked him to give another 10 count to make sure he got some HAND. (Wow, that’s a bad acronym). Woody had to split before COT.
COT:
12 PAX. Memorial Convergence 7AM Monday at the Art Museum. 6AM Pre-Murph. 12AM Pre-Pre-Ruck led by Darby (who’s also Q for main event). Prayers for PAX and Ms dealing with cancer. Prayers for Vortex’s father. Prayers for those affected by suicide. Butterfly took us out.
Naked Moleskin:
Glad to step up, hate I screwed up the counting off for the Pendulum. Much thanks to Woody knowing my usual Q routine well enough to get me back on track. On that note, maybe I need to try some new things in the future!
On a somber note, please reach out to someone you think may be struggling with depression.
QIC: Pigpen
PAX: Archetype, Believer, Butterfly, Chunks, Dickey, Harbaugh (Schembechler’s 2.0), Hope Solo, Pigpen (YHC), Schembechler, Spin Class, Walk This Way, Woody
Workout Date: 05/23/19
