Working Double Q’s this week

Working Double Q’s this week

21 Pax showed up at Dromedary for the 2nd shift of my Q’s this week (Watchtower/Dromedary).  Here is how it went…

Warmup:

Quick Mosey through parking lot

• SSH
• Imperial Walkers
• Potato Pickers
• Merkins
• Plank Jacks

Mosey over to the track

Thang:

Partner up and P1 begins running clockwise around track, P2 begins running counter clockwise around track.  When you intersect with your partner perform called exercise.  Each round consisted of 4 laps and each exercise decreased in reps (20, 15,10, 5).  Once complete each round meet back at start for Mary until pax is in.

• Round 1: Forward Run/Merkins
• Round 2: Backwards Run/Squats
• Round 3: Forward Run/ Toe Tap LBC

Mosey up to School tables

• Try to coordinate alternating derkins/dips with partners using increasing 1:4 ratio going up to 10:40.  Called audible due to confusion
• Individually did squats/step ups using increasing 1:4 ratio going up to 8:32

At this point looked at the clock and trying to determine how to fill time until we reach 6:15.  Bring the group over to wall and do People Chari with combination of air press/jabs while rotating by Pax on end bear crawling to other side.

After having some time to think came up with idea to end workout by having group mosey back to parking lot at start and seperate into groups of 7.  Line up in single file line in plank position.  Pax on end face  next in line and begin doing hand slap merkins down the line.  Continue until all have cycled through.  Finished with a quick shuffle between group doing LBC’s and that is a wrap.

Moleskin:

• Found Dasher taking notes on back pedal form of Pax for upcoming Turkey Bowl Draft.  Looking to find key members to include on team for defense secondary
• Interesting to see bear crawl of Pax as we have some who are just coming out of hibernation and others (Tuck) who are cruising on all 4’s
• Decided to take Q after Bratwurst posted on GroupMe, figured I had to ensure that Brat/Goodfella know that serious business is still able to be conducted on GroupMe.
  • Plus Goodfella is monitoring my time spent on GroupMe and reporting to my company to have them deduct from my pay, need to ensure good report this week
• Still trying to work on cadence timing, tried to explain to Brat that my cadence is like my dancing always out of rhythm, but improves when I drink practice

Announcements:

• Balrog II this Saturday includes 13 mile loop and 5 pain stations.  Multiple course/distance options see preblast for further details
  • https://f3southcharlotte.com/?s=balrog
• F3 Turkey Bowl Football coming soon – See Dasher for further details.