Shared Qs at the Charge and we found rocks!

Shared Qs at the Charge and we found rocks!

Quick intro for the new Shared Q format at the Charge. Basically we are taking a teamwork approach to leading, breaking the 45 min workout into 2 or 3 sections of at least 15 min each. We encourage anyone to step up for a 15 min Q as practice for a full Q, or to try out some new exercises/formats. Reach out to me or John Deere, or simply post on a Wednesday morning and let us know.

Warm Up:

John Deere took the first part of the Q, straight to the circle and for some SSH, IW, Mountain Climbers, Squats, Peter Parkers and Parker Peters, and finished it off with 10 oyo burpees. I think John Deere is easing us back into his burpee heavy warmups, but luckily that was the last burpees for the day.

The Thang:

Over to the wall, partner up and do a couple of rounds:

1. Half lap and back, while partner wall sits, flap-jack
2. 2x quarter lap, with 10 merkins every stop, partner hand raises wall-sit.
3. 2x quarter lap, more merkins every stop, partner lbcs.

I (Boerewors) took over, mosey to the back of the athletic center, quick sprint and find some lifting rocks.

We did a couple of laps around building:

1. 20 curls, 20 press-ups, 20 tricep ext. run, plank.
2. 15 curls, 15 press-ups, 15 tricep ext. run, wall sit, some punching in cadence, and donkey kicks oyo.
3. 10 curls, 10 press-ups, 10 tricep ext. run, wall sit, 10 hip slappers
4. 15 curls, 15 press-ups, 15 tricep ext. run, wall sit and arm raises.

Return rocks and go to the stands:

Snake through the stairs for 3 laps:

1. 10 dips, run up and down, 10 dips, run up and down 10 dip. Plank and 10 Mike Tysons.
2. 10 step ups, run up and down, 10 steps ups, run up and down, 10 step ups. Plank and Merkins.
3. Last lap had some LBCs and squats.

Mosey to back and quick sprint to COT.

Moleskin:

Great job by the PAX, there was a serious concern raised by Nibbler about the prospect of having to pick up a rock, however once we promised that he wouldn’t have to run with it, he seemed to reluctantly accept his fate. John Deere felt strong after his first half Q and picked the largest rock available, which lasted about half way through the first round. Still, respect that he managed to get that far with a rock that size. Who even knew this AO had rocks?

Thanks to Telsa for taking us out.

Announcements:

HDHH tonight at Providence Sundries, look out for brewery meetup on the 20th at Legion Brewing.

Join GAAP and #TeamByron for a 5k this Saturday in memory of Bryon.