Veteran crowd of 12 this morning. Quick disclaimer given by Bubbles.…“First time Q’ing. Thank you High Life for your willingness to let me Co-Q. I will take it from here. Let’s go.”
Warm-up
Side Straddle Hop x 15
Ski abs
GM x 15, Windmill x 15
down the stairs to the greenway
The Thang
Jogged to the Rock Bed in front of former Crabtree Taven to find out all Rocks have been removed. Are you kidding me? Don’t they know we use these almost every week.
Squerkins x 10: First time doing this exercise in my 7 months with F3. There were certainly some cackles. Two man teams. First man in merkin position with second man behind holding first partner’s legs at his waist. First man does one merkin with his legs elevated. Second man performs one squat using the body weight of their partner’s legs.
Partner Merkins x 10, slap hands on every rep
Climbed Dirt Mountain, aka Hingis Khan
Partner Runs x 3 rounds. At bottom of the hill Merkins x 20 and at the top of the hill Squat Hold until partner passed the virtual baton.
Wheel of Merkins. Grabbed a curb and perform incline merkins x 12. Staying in the plank position, rotated 90 degrees counter clockwise until body is parallel to the curb with right hand on the curb for merkins x 9, Rotated 90 degrees counter clockwise and performed decline merkins x 6. Rotated 90 degrees left hand on curb for merkins x 3
Indian Run for about ½ mile
Tooth Fairies x 2 stories With feet at the bottom of a staircase and hands on the 3rd or 4th step (depending on PAX height and step size). Do an incline merkin x 5 and at elbow extension do a little hop with hands and feet up to the next steps (so for example you move from steps 0 & 3 to 1 & 4). Name comes from PAX stating “if you don’t do this right you might lose your teeth” and because the hop looks a little fairy-ish.
Four Corners: Bear Crawl to first corner x 20 reps American Hammers. Backward Bear Crawl to 2nd corner x 20 reps Merkins. Crab walk to 3rd corner x 20 reps LBCs. Lunges back to start x 20 reps of Prisoner Squats
Partner Pull-ups x 5
Mary
Hello Dolly x 20
WW II sit-ups x 20
American Hammer x 10
Announcements – High Life explained process for signing up to Q online….
Prayer requests – continued prayers for High Life’s friend that is undergoing surgery as well as those that have been impacted by the floods in South Carolina.
Bubbles took us out as PAX wanted
