Wood you answer the call if Q asked you to circle up and get on all 4’s?

Wood you answer the call if Q asked you to circle up and get on all 4’s?

With all the chatter this week on Groupme regarding the track meet that Hollywood brought to Flash on Monday, I figured it was time to go the extreme opposite and try and Q with 0.0 miles of running. So here is how it went for the 10 PAX that showed:

Warmup:
50 ft walk across parking lot (Remind Popeye to slow down as there is to be no running today)
SSH
Imperial Walker
Cotton Pickers
Merkins
Mt Climbers

Thang:

Split into 2 groups – Group 1 on Jump Ropes Group 2 on Logs   – 1:00 Intervals and flap jack

Exercises included (cannot remember exact order)

Jump Rope Exercises                              Log Exercises

• Standard 2 foot jump                      Merkins w/ hands on Log
• Jump left/right over line                  Squats w/ Log
• Jump front/back over line               Shoulder Press w/ Log
• High Knees                                     Sit Ups w/ Log
• Run in place                                   Skull Crushers
• Backwards                                     Merkins w/ feet on log
• Butt Kicks                                       Squat and push press w/ partner
• Single Leg                                      Flutter w/ Log
• Speed                                             Plank Jacks

Return Logs to resting spot in woods

Circle up on all 4’s for hip flexor workout

• Single Leg lift
• Side Leg Lift
• Fire Hydrant

Moleskin: 

Was little skeptical how the group would take to the idea of a 0.0 workout idea, but it appeared to not be a complete failure and still provided good workout for group.  Idea was to use the jump rope to get heart rate up and then use the time with the log to actively recover.  Found out that Moneyball is 2 pig tails shy of being the top double dutcher in playground and that Popeye knows how to properly place his log.  Posse was correct in that this workout lead to many great lines that could have easily ended up on @HeardatF3.  Transporter is correct in that if Doc or Frack were there for the final hip flexor workout that I would have been able to not be offended by the chatter to come on GroupMe no matter how much I read of the new book. Great to hear about all the causes and runs the group is participating in – Great Job and way to keep getting stronger.

Announcements:

• Brolympics this Saturday – check out the preblast online or sent by Hollywood/Doc – Should be great event and would be good to have representation by Union County guys.
• Family Day Workout scheduled for May 6th, be sure to bring entire family for workout
• Commitment is still on fr Saturday
• Official FIA launch this Saturday at Cuthberston Middle School 7:30 – Let the M’s know
• Couple of Races around area this weekend – TuckFest (Whitewater Center), Sunshine 5K
•  Q School next week see pre-blast on website for anyone interested
• Union County F3 shirts to begin pre order in next week or 2 if interested