Will do my best to explain the Flash Q on Doc’s behalf

Will do my best to explain the Flash Q on Doc’s behalf

27 Pax  came out to Flash for a Ole McDonald Doc McStuffin’s lead Q.  With a little confusion on GroupMe in regards to who was going to be Q, we quickly moved forward and some how ended up filling out the Q schedule for all surrounding AO’s in matter of minutes and landed on Doc as our Q.  Below is my recollection of the book read by Doc including necessary explanations/defintions for each movement provided by Doc.

Introduction: Mosey and Shoulder Tap Merkins

• Mosey is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Moseying is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions^[1]). This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion.^[2] A characteristic feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity.^[3] The term moseying can refer to any of a variety of speeds ranging from jogging to sprinting.
• Merkin a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Merkins exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Merkins are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts disciplines.
  • But too add a SOB twist on standard merkins we added in shoulder taps.  Cadence was 1 merkin x 4 shoulder taps, 2 merkins x 8 shoulder taps…..up to 10 merkins x 40 shoulder taps

Chapter 1: Mosey around front parking lot while performing 10 x hand release merkins each light

• Mosey (see defintion above for explanation provided) to the front parking lot.
• At each light complete 10 x hand release merkins (see definition above as well) but this time at bottom be sure to fully release hands from ground to ensure stomach is laying on ground before proceding raising body with arms.

Chapter 2: Venture to hill on side of school and perform zig zag run up down around trees with burpees at bottom

• A hill is a landform that extends above the surrounding terrain. It often has a distinct summit, although in areas with scarp/dip topography a hill may refer to a particular section of flat terrain without a massive summit .    See image below for zig zag pattern for full understanding:

Chapter 3: Mosey to Benches in front of school complete 6 count merkins while using hands to transition from ground to bench

• Bench (furniture), a long seat
• Counting is the action of finding the number of elements of a finite set of objects. The traditional way of counting consists of continually increasing

Chapter 4: Repeat 6 count exercise but perform with derkins and using feet to transition from ground to bench

• Derkins: Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a  bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Chapter 5: Jack Webb or most outlandish welcome to Cuthberston Field Trip Circle

• Meet at the center island as the cars begin to arrive for field trip and begin the ritual  of kissing ground and raising arms in triumph multiple times.  Complete in cadence of 1 merkin/4 arm raises up to 10 merkins/40 arm raises
• See picture below captured from security camera and provided to school board for review

Post Script:

• Great workout led by Doc – intense focus on ensuring proper explanation and technique as well as working shoulders/chest.  Manual stays strong!
• As is norm in this parts lots of mumblechatter among group and great fellowship throughout
• Great to see Loafer return after a hiatus, look forward to the rest of the Pax to return who have gone into hibernation due to cold (Yeast, Duckdad, Shop Dog, Brexit, and others)
• Amazing to hear about the support and love shown for The Starnes Family on Saturday with the Pasta Dinner and all of the donations raised to help the family.  Continued prayers

Note:  If recently attended Q School, please disregard as this is not proper form for Backblast writing please refer to Manual for proper instructions.