Cones, Cones and More Cones

Cones, Cones and More Cones

Unsure of how many would show up due to so many events conflicting this final Saturday of the month, in the end 15 PAX showed up to continue the saga of the Gazelles vs Clydesdales and also to see if Q school really paid off.

The Warm Up 

Disclaimer given and in honor of Big 10, we circled up (no mosey)

SSH x 20 IC

Mountain Climbers x 20 IC

Flutter x 20 IC

Merkins x 20 IC

The Thang

Mosey to Kensington Elementary Parking lot to find our first set of cones.

Partner up (in pairs)

First Station/set of cones – Burpee Suicides

Round 1 – 100 Merkins – P1 does merkins, P2 runs Burpee suicide circuit (run to 1st cone , 1 burpeee and back, run to 2nd cone, 2 burpees and back, run to 3rd cone, 3 burpees and back), partners switch

Round 2 – 200 LBC’s (P1 on LBC’s whilst P2 does circuit and switching out accordingly)

Round 3 – 300 calf Raises (P1 on Calf Raises whilst P2 does circuit and switching out accordingly)

Breadbowl 10 count and onto the next station or set of cones.

Quite fitting to include a starfish exercise to show that Q school was not a waste of time.

At each corner, a set of 20 exercises were done with 20 Speed skaters in the middle.

Exercises were merkins (2 corners), LBC’s, plankjacks

The Gazelles led us in mary as we waited for the 6.

Mosey to the portico at the front of the school for a game of cards. Testing out the F3 workout cards, each of the PAX pulled a card and 10 reps done IC and OYO to a variety of exercises. They covered cardio, upper body, core and abs. A lot of mumblechatter here made me think this would be one worth repeating sometime in the future.

Mosey to the NOW OPEN Nesbit fields to another set of cones to conduct a friendly gazelles vs Clydesdale experiment.

PAX were split into 2  groups as they self identified, gazelles and Clydesdales (QIC had to remind southern belle that he was indeed a gazelle). PAX started in the middle of the soccer field, called an exercise and ran to the sidelines to perform 25 reps of the exercise called and then met in the middle. The last group to arrive called the next exercise.

Time permitting we did a BLIMPS routine with 2 mins of each exercise (even though much effort was made to reduce it to the singular version)

B – Burpees, L – Lunges, I – Inchworm Merkins, M – maktarjay, P – plankjacks, S – squats

50 Merkins were done to help doughboy with his weightloss penalty.

Jailbreak to COT for SSH and superman to wrap up

The Moleskin

Q Juice is a real phenomenon but it’s always easy when PAX are willing to follow you no matter how crazy your ideas prove to be. A real honor to lead a group as energetic and engaging as this on a saturday morning.

Announcements

Big Shout out again to Zinfandel and Rudy for being the dancing Idiot and first follower for the WUC Hurricane relief efforts. Bottlecap stressed the importance of taking on roles like this and stepping up in our leaderless group.

3rd F – Fivestones Sundays 0700-0800, no pre-reading necessary

Sanctuary – Mondays at Brooklyn Pizza

Asylum – Launch Monday Oct 1, Brooklyn Pizza, Wesley Chapel 0515-0600

Popeye reminded that commitment which probably will now be here at Nesbit will always be a permanent fixture.

Dunkin for coffeteria

Thanks to Goodfella for taking us out