It’s all about the abs.

It’s all about the abs.

For my first Impromptu Q and the Gremlin (still time to sign up) tomorrow preparing the winke was a challenge with staying away from the buses, do we run under 1 mile or over 3. Arriving into the parking lot Chicken Little was starting a pre-run/dance combo that would make any wedding proud. Then a text from an FNG came through saying “I’m on the way”. 

21 Pax were about to enjoy the 3 minutes of preplanning I had completed.  DCCS given with a couple of minutes to spare and Deadwood grabbed the vest and phone, while others confirmed they were CPR certified.

It’s now 5:30 and we mosey to the front of the middle school. The disclaimer was given with an emphasis on not running in front of a bus.

Warm Up:

• 20 SSH
• 20 Merkins
• 20 Mountain Climbers
• 20 10 Imperial Walkers (audible due to lack of air)

The Thang: – always pick up the 6

Mosey to the road in front of schools alternating lights

5 Merkins

5 Squats

Mosey to middle lot 8 islands alternating

10 LBC

10 Dry docks

Mosey to circle near football field, partner up while one partner runs around the island and back  

150 Supines

200 LBC

Benches behind Middle school new partners partner runs to end of school past classrooms does a burpee and back

100 Derkins

150 Dips

Moleskin :

We ended with just over 3.3 miles. If you did not notice this was the first Q were I called for burpees. The last exercise will need to be saved for next time due to the time where more burpees and merkins were going to be handed out.

Everyone got a good workout in; the gazelles circled back and supported/motivated the 6 to continue. Breadbowl never stops amazing me, how can this 11 year old come out here day in and day out and continue to give it. Dasher made the Quellin participation 100% greatly passing 2 other hoods participation percentages, but we do not want to rub it in.  To all the Pax I am proud of you.

Welcome FNG Kevin Bo-Berry.

Special thanks to Rudy for taking us out today, 2 Qs and prayer this week you are killing it.

Anouncements:

Gremlin tomorrow UNCC still time to sign up

Deadwood is looking for Pax for the Spartan in Asheville

Lou is hosting Open Door every Sunday 7am @ Five Stones Church