I signed up to Q this week about 3 weeks ago. At the wee hours of Saturday night, team co-pay/man crush thought they were signing up for this week, but in fact signed up for last week’s workout…..Thus, it was Chippendale Qing today, and not team co-pay/man crush. Man Crush was nowhere to be found this morning. Co-pay attended this morning.
21 for the workout today. No FNGs nor a disclaimer.
Run down oberlin to the Daniels Middle School back parking lot.
SSH x 20, 5 burpees, Good Mornings x 15, 5 burpees, Mountain Climber x 15, Nipplers x 15, Merkins x 15, 5 burpees
Mosey over to the west end zone of the parking lot.
The Thang:
Start with 5 burpees. Run the parking lot loop one time.
5 burpees, 10 Plank Jacks. Run the parking lot loop two times.
5 burpees, 10 Plank Jacks, 15 Merkins. Run the parking lot loop three times.
5 burpees, 10 Plank Jacks, 15 Merkins, 20 Star Jumps. Run the parking lot loop 4 times
5 burpees, 10 Plank Jacks, 15 Merkins, 20 Star Jumps, 25 LBCs. Run the parking lot loop 5 times.
That hurt. We did a series of squat and plank holds in between each set.
Mosey back down the back parking lot entrance to oberlin rd, and halt at the entrance of the bus strip.
Split up in 2 groups.
G1 runs down the bus strip to the end of the second shelter and back up.
G2 does AMRAP of 10 plank jacks, 10 nipplers, 10 mountain climbers until G1 gets back.
We only had time for each group to do 1 run and 1 set of exercises.
20 WW2s to catch our breath, and then run at your own pace for the climb up oberlin to the parking lot.
MARY:
-30 LBCs In cadence
-30 seconds of Have a Nice Day
COT:
-Haven House Cornhole tournament. May 21
-Friday June 16, 7pm is the Raleigh RunDown Downhill Mile race
-Reminder that The Arena is on Fridays at 2:30pm at Healing Transitions. Option to park at Pullen Park at 2pm to run to the AO
-The summer series of Heavy Metal will return tomorrow at 5:45am at Roanoke Park.
-No prayer requests from the Pax
-1099 didn’t announce it, but overhead that he will be studying abroad in China for a while. We won’t see him in the gloom for a while. Say a prayer for him.
-Solid work by all this AM. Those were quite the loops in that back lot. T-claps to Pepe for being the leader in those loops. I desperately did not want to call the 5 looper set. I wanted to be done, but that’s not why we come out to F3. We come out to get pushed and to hit our breaking point with our fellow brethren. That’s what keeps us coming back. Thanks for coming out and look forward to Qing here again sometime soon.
—
CHIPPY
