My first Q in 11 months. It’s been way too long. Pax of 23 decided to start their week off strong as I worked the rust off.

Warm Up:
SSH x 20
Windmill x 20
Good Mornings x 20
Imperial Walker x 20
High Plank Hold for a 60 count in cadence.

The Workout:
(This portion poached from a Deliverance Q at this site)
Starting at the bottom of the walkway that runs parallel to the soccer field there are 8… err,
9 lamp posts.
Run up the walkway to Wingate Dr stopping at each lamp post.
1st post 2 count/ 2nd post 4 count/ 3rd post 6 count/ and so forth adding 2 reps per post.
Round 1- Burpees (I struggle counting so we did 90 burpees instead of 72.. Sorry not sorry)
Round 2- Dry Docks (90 reps)
Round 3- Monkey Humpers (72 reps)

Mosey over to picnic table shelter.
Partner up and complete as a team:
-60 Pull-ups
-200 Derkins
-250 Dips
Red Card led a set of abs as I finished popping those tris on the dip table.

Mosey over to the Tennis courts
Circle up for Mary.
5 rounds of Captain Thor
An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers.
We finished at 5 sit ups: 20 American Hammers.

The final exercise is always a “Have a nice day.” Lay on your back silent and still. Think about all the positive ways you are going to dominate the week ahead. You’ve taken the DRP. Now make yourself and those around you better. Decide to be a HIM.

COT
Prayers for:
-Boxjump as he has knee surgery today.
-Raleigh man who is going through tests to find out if he has ALS.
-Friend of Red Card who passed away suddenly of a brain aneurysm.

Thank you Linda for taking us out.

Always an honor to lead you men. It won’t be 11 months between Q’s again.

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