First Things First…Who’s On Q

First Things First…Who’s On Q

My first Q since IR and it felt good to lead again… Buckey has been great while I was out filling the calendar.  One day was left.  Saturday after the Fourth. Last year after the Fourth Goonie lead me and Strawberry (yup, three of us). So I wasn’t sure about the turnout.  DaVinci has been keeping good company lately and the guys are showing up. Got a text from Hops about the calendar being open (forgot to add my name to the schedule).  So I wrote out a Weinke…

Here’s what we did after meeting an FNG (Happy Feet) and a decent disclaimer was given.

Mosey to front side best buy

COP

• SSH x 15
• 5 burpees – oyo
• Imperial walker x 15
• 5 burpees – oyo
• LSS x 15
• 5 burpees – oyo
• Amer hammer x 15
• 5 burpees – oyo

The mumble chatter ensued and I promised no more burpees, though PaperJam wasn’t falling for it.

Mosey to first row parking

• Partners for welbarrow to next row, flapjack to 2^nd row
• Repeat to 3^rd flapjack to 4^th
• Plank for 6
• Line up facing start – AYG back to first row parking
• Repeat x2

Partners

• Run opposite directions to back of BB
• 10 hand slap merkins
• Run Backwards to front of BB
• x10 hand slap merkins
• Repeat x3

Mosey around Newks straight across and up middle Blakeney behind Old Navy

Wall –ups x5

Mosey around to Blakeney Heath

Triple Nickel up hill and back

• Bottom do x10 squats
• Top do x10 merkins
• Repeat x5

Stay at top…Grab a big lifting rock

• Curls x 10
• Tricep extension x10
• Repeat x3

Mosey to fountain

Do exercises on sidewalk – Another first. Not sure anyone has done these at DaVinci?  Basically on the sidewalk there are written exercises x4.  Check them out next time you pass by.

At fountain

• dips x 10
• step ups x 10
• derkins x 10
• x3

Check time – enough to cross the street and do some mary.

Done

First time in like 15ish Q’s that I actually finished on time using the Weinke I wrote.  Usually we crush it and I have to add lib a bit. We added a few LBC’s, flutters, etc along the way to give the 6 a chance to catch up. Not much lag time today – strong group.  If you’re around F3 much at all there are always a few crowd favorites, PaperJam, Cheddar and Hops are always great to have in the PAX. As Q I’m looking for someone to help with the FNG or keep me honest with regards to time. Worked out a few times now with Erector and he’s gotten strong, thanks for the pace setting at the front. Good to see Tumble Weed back after a brief hiatus too.

Couple of announcements… Cheddar mentioned Isabella Santos in September.  Plus Pokey begins Wednesday!!

5 runners joined for the COT and Coffeteria.

During Hops “take out” (thanks!) We actually revised / renamed the FNG from Penguin (a hockey reference to a rival team) to Happy Feet.  Go figure, another first for this crazy day.