Q of Shame



Q of Shame

YHC dropped the ball Saturday with a no-show Q at Commitment, hence the Q of shame today.  Thankfully, Popeye stepped in as emergency Q to save me Saturday, so I had to try to make it up to the PAX today.

 

Warm Up

  • Quick lap around parking lot
  • SSH x 30
  • Merkins IC x 10
  • Calf stretches
  • Low Slow Squat x 15

 

The Thang

  • Mosey to front of Middle School
  • Station 1
    • 4 corners x 3 laps
    • Corners 1/3 = 10 burpees
    • Corners 2/4 = 20 squats
    • Faster guys circle back for 6
  • Mosey to benches
  • Station 2
    • Aiken Legs (AMRAP x 3 min)
      • 20 squats
      • 20 box jumps
      • 20 1 legged squats
      • 20 split lunges
  • Mosey to bus line
  • Station 3
    • Alternate every other bus
      • 10 jump squats
      • 10 Merkins
  • Mosey to Transporter’s Shed
  • Station 4
    • Alternate at each light post
      • 5 burpees
      • 10 squats
  • Mosey to Parking Lot
  • Station 5
    • Partner up w/ Sand Bags
    • P1 = exercise / P2 = run to end of parking lot and back
    • Team total (or until time ran out)
      • 100 curls
      • 100 clean and press
      • 100 rows

 

Moleskin / Announcements

  • Welcome to our 3 FNGs, who all killed it on another swampy morning
    • Matt – Granny Shot (named due to his affinity for hoops.  On a side note, this NE fan has 7 kids, so not sure when he found time for b-ball)
    • Desmond – Twinkle Toes (This ex-Marine (thank you!) was named due to his love for country dancing.  He tried to name himself, but that’s not allowed.  He did earn his name tho by smoking many of the PAX in his 1st time out)
    • Nathan – Anvil (named due to his profession as a blacksmith / horse shoe er, which is actually called a Farrier, but he somehow left that detail out)
  • We have 2 competing 4th of July parties open to all families
    • 3:00pm at Foundation’s house – BYOB and Chair
    • 6:30pm at Marvin Ridge HS
  • Dromedary is operating on holiday hours Wednesday – 06:30 at Marvin Ridge HS

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