Throw Mama from the Q Jack Train!

Throw Mama from the Q Jack Train!

YHC was pumped to do a VQ at a newish site to me. Thanks for the opportunity/voluntold Bottlecap. Luckily, yours truly has been tormented…….I mean lead around this area before for workouts. We even had an guest appearance for from eHarmony. In all we had a lucky 13 ready to rock, what could go wrong?

Warmup:

We started with a short mosey around the block. The disclaimer was given and instructions/information on proper form. We will do things at a good pace to concentrate on good form and not high numbers of reps. And of course, during my Q if I yell Shake N Bake it is 5 Burpees on your own. Bad form triggers a Shake N Bake for sure. Let’s circle up and get moving a little. It went as follows:

SSH: x20
Imperial Walker: x15
Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down.
Mountain Climbers: x10
Potato Diggers: x10

Hey what’s that sound? Train coming! Burpees until it’s gone. Felt like 10 minutes, but was maybe only 5 minutes worth. After getting Q jacked by the train, decided to get started with the workout.

The Thang:

We took a quick mosey to the “short” wall. The first exercise was a partner workout. Partner ‘A’ does Derkins with their feet on the wall while Partner ‘B’ is the time keeper doing 20 squats. Flapjack when you are done. Next, Partner ‘A’ does wall/box jumps(Donkey Kicks were the modify) as the time keeper doing 10 in all while Partner ‘B’ holds the people’s chair position.

Now let’s head to the bottom of Keith Jong Hill. It went as follows:

• Sprint to the top of the hill, rolled dice and did the rolled exercise of 20 Inch Worm Merkins. (The Q was a little overzealous on the amount put on the die so I called an early stop seeing that is was a bit too much for some of the Pax)
• Run back down the hill. Next was 10 Diddle Merkins(I made them up, so I named them). Its merkins that mixes in regular Merkins and Diamond Merkins by shifting from Widearm Merkin stance to Diamond while alternating between the two in cadence. Yeah I know you don’t get it if you weren’t there.
• Back to the top of the hill and roll the dice. 20 Carolina Dry Docks
• Run back down the hill. Next was 10 Hurpees(Hand release Burpees). A little something Madison brought back from one of his trips and shared with us.
• Back to the top of the hill and roll the dice. 25 Freddie Mercury’s.

That was it for the hill work. Now time for some running. After turning the corner and checking on the PAX, I noticed running was not in the cards for everyone and needed to cancel the last half of what I had planned.

Next up, lunges from stop sign to stop sign. Plank up and wait for the 6. Now time for some curb work:

• 20 Dips on your own
• 10 Incline Merkins in cadence
• 20 Toe Tap LBC’s in cadence
• 20 toe raises on your own
• Hold a squat position by almost sitting on the curb, don’t let the cheeks touch. Three rounds with counts of 10, 15, and 20

Now let’s mosey back from whence we came. One the mosey back we performed High Knees, Karaoke(spelling) left and right.

Now for some stretching so we can all work today with minimal pain:

• Legs shoulder width apart, bend at the waist and extend down as far as you can go. Each time you exhale, go a little deeper.
• Right leg over left, bend at the waist and extend down as far as you can go. Each time you exhale, go a little deeper. Flapjack and repeato.
• Right arm extended in front while the left arm comes around to stretch your right arm in from of you while keeping your body square. Flapjack and repeato.
• TIME!

Moleskin:

In the excitement of being on Q and “bringing the pain” we sometimes concentrate more on quantity than quality. It doesn’t take much to give a good “beat down” but it also doesn’t take much to get hurt. I made jokes about it, but having good form is important in the effort of not getting hurt. Stretching and performing exercises in good form is key. When we are leading we must make sure that we aren’t rushing counts/cadences or setting the speed at a pace that the PAX cannot follow in proper form. I was guilty of this twice today. I caught myself both times by paying attention to the PAX.

This is the same in our daily lives. Keep your eyes on your Family, Friends, and co-workers. We are in this together like it or not. Don’t just go through the motions of the day rushing through things just to get done. Take your time and make sure you are taking the proper steps to not only your goals, but the goals of your family or team. By keeping an eye on those that are leading you and following you, you make everyone including yourself better, safer, smarter, and prepared.

That’s enough of that babble. It was a honor leading you guys this morning.

Announcements:

F3 pool party June 8th. Sign up now to reserve your spot so they know how much food/drink to supply. You can pay when you get to the pool if you cannot find the link to pay. It will be at Lawson’s pool.

Shake N Bake, OUT!!!!!!!!!!!!!!!!