Author Archive Showgirl

Welcome to the show, but keep you clothes on!

Today I had the pleasure of leading 20 outstanding Pax around the courtyard today. Not sure how this is going to go, because I have not been around much since the RONA. Anyway, we will get thru it and we will survive.

DICCS given……Lets Mosey

Warm up:

  1. Quick mosey towards and around Mt. Chisel
  2. 20 SSH
  3. 20 IP
  4. Calf Stretch (L)
  5. Calf Stretch (R)
  6. Moroccan Front
  7. Moroccan Back

The Thang:

  1. If you didn’t bring a Coupon – Go get one, and while you are gone, the rest of us will go LBCs
  2. Partner up
  3. We will be using Bobby Hurley’s as the timer
  4. 1st group – Bobby Hurley down and back between the cones while your partner partakes on Stairway to heaven – Switch
  5. Rotate after both have completed the Bobby Hurleys & Stairway to Heaven
  6. The rest of PAX will we doing the following
    1. Curls with Coupon
    2. Goblet Squat
    3. Overhead Chest Presses
    4. Shoulder Raises
    5. CBD
    6. LBC
    7. Leg Raises
    8. Wide grip Merican
    9. Dips
    10. Run to Front of 4 Corners
      1. 1st Corner – 25 dips
      2. 2nd Corner – 25 Merican
      3. 3rd Corner – 10 lunges (R); 10 lunges (L)
      4. 4th Corner – 20 Wide grip Merican

Moleskin:

We covered a little over a mile, 1.2 miles to be exact. You’re welcome Fusebox. While we were doing Goblet squats, Rudy pops up and says “Shouldn’t these be called Tea bags?”  Well, why not. Good call Rudy.  As always, thanks for the opportunity to lead.

Announcements:

  1. Q School this weekend visit the calendar in The Playhouse / NewsChannel for details
  2. F3 Blood Drive tomorrow Weddington UMC  – Bring Kid friendly snacks
  3. FNG from Texas Coming to Diesel on Friday
  4. 100 pax Challenge reached its Goal!
  5. Showgirl took us out

Never Q after a week long vacation

20 pax came out on a glorious morning of 65 degrees an very low humidity

Beautiful morning – DICCS given, well I thought I was done until Chicken Little reminded me of the most important things – CPR, and Cell Phone.  Oops, my bad.  Its been awhile since my last Q.

WARM UP

Mosey to  front of Middle School and circle up but watch out for those cars coming in.  So everyone got on the sidewalk safely

  • SSH in cadence – 20
  • IPW in cadence – 15
  • Merkins on my down – 20
  • Calf Stretch Right
  • Calf Stretch Left
  • Merkins -Wide Grip – 10
  • Mosey back to COT and keep going to 1st Light pole

THE THANG

  • Progressive Burpees every light pole.
  • On the wall at Field house – Shoulder presses in cadence – 20
  • On the wall at Field house – Jabs in cadence – 20
  • Grab a Rock – Curls 20
  • Grab a Rock – Tricep Ext – 20
  • Grab a Rock – Chest Presses Out – 10
  • Mosey to CHS Steps at the back of School
  • At the Bottom – 20 LBC, go up Stairs and 5 Dry Docks – Run around the loop  – x3
  • Mosey to Football Field gate
  • M.I. 12 – At Top of gate 10 squats – run to top of circle 2 american hammer and run back – add 1 / minus 1
  • Mosey back to COT
  • Still had 1 minute left – Sprinkles call for Box Cutters

 

MOLESKIN

  • To be honest, I was nervous as this took me out of my comfort zone, but I am glad I did.  As I was working on the Weinke yesterday, I actually told myself this was gonna suck, but in a good way. Thanks for allowing me to lead today.
  • I need to Q more as my back blast are not as entertaining as others…Sorry guys!

ANNOUNCEMENTS

  • Spartan Race – See Goodfella – WAXHAW ONLY – This is not open to the public
  • Pax Challange – See Centerfold
  • Showgirl took us out

Welcome to the Show – Its all about dem Legs!

The Warm Up

DICCS given, a little chit chat. a little failed Q-Jacking (No names will be called out), Time…..Let’s Mosey.  We head around the parking lot to back of building.  We are come to a stop at Mt. Chiseled to show PAX where Mt Chiseled is located.  Well, they thought we were stopping there for me to show Mt Chiseled, and I did, but Deadwood was right…I was running a little low on gas, but that is what happens when you only post 1 or 2 times a month. (note to self, work out more so Deadwood don’t call you out).  Then proceeded for a short little mosey back to center stage where all the action will be taking place and the bills will start flying, where we performed the following warm up exercises.

-SSH

-Imperial Walkers

-Mericans

-LBC’s

-Calf Stretch Right (Aka..the Dana Stretch)

-Calf Stretch Left (Aka..the Dana Stretch)

Head over to Center stage to go over the morning performances

 

The Thang

Station 1 – Tire Flip

Station 2 – Bent over rows with cinder blocks

Station 3 – Shoulder press with cinder blocks

Station 4 – Slam ball

Station 5 – Goblet Squat

Station 6 – Gift Bag Squat – If you don’t know what this is, then maybe next time you will show up.

Station 7 – Hair Burners (everyone’s favorite)

Station 8 – Stairway to Heaven – This may or may not have involved the company ladder

Station 9 – Funky squats with a press

Station 10 – Curls

Station 11 – Manmakers

Station 12 – Triceps Extensions

Moleskine

Let me preface by saying, as this was my VQ, this BB may not be the best reading materiel for the Porcelain office chair, but hey, it was my VQ so back off, and know there will be more, just not in the month of March.

If I am truly honest, I was very nervous last night.  So bad, I did not go to sleep until 1am or so.  Then my youngest decided to wake up around 2am, and then again around 330am.  I went back to bed and my alarms went off at 415am &430am…Well, I woke up at 450am.  I run out of the house, and thinking I would be the only one onsite…Nope!  Several pax decided to do a prerun and beat me onsite. Good for you guys and WELL DONE SIRS, but Nails did mention to me “If I knew we were going to run this much, I wouldn’t have done a prerun”.  Sorry about that, my question to you is Will you return for another Showgirl Dance Off?

I have not made many workouts of the past year, but today made it incredible.  Thank you all for showing up and showing out.  The effort everyone put in was by far 120%.  It seemed like a good workout as I heard a lot of groaning, moaning, and hands on the knees.  I am truly honored to be a part of the organization and the Region

#F3Waxhaw4Life

Mic Drop – Showgirl Out!

 

Announcements

This was mentioned but I wanted to mention it as I am the Q and I have the right….so Mark This Moment – Father/Daughter dance Ballantyne Hotel – Friday, March 6 http://www.markthismoment.com/

Shop Dawg is starting up a new Q Source on Friday, May 1.  – See Shop Dawg

It’s Speed for Need season. -See Deadwood or Zinfandel

Prayers for Chicken Little, as he had someone close to him pass.

Circled up, and I took us out

 

 

School’s in for the Q’s

Warmup

Went for a quick little mosey around the parking to get everyone warmed up and the blood flowing, because that is what you do when its 27 degrees outside on beautiful Saturday morning. Regroup in a circle to give all a chance to be the center of attention, well what was left, after Posse’s GREAT rendition of Imperial Walkers

The Thang

Goodfella took off from the group like  Buford T Justice would chasing a 1977 Black Trans-am…”But Daddy….”

Come to the front of school to partner up to knock out 50 dips and 50 step-ups while the other did half a lap

Run to the buses, where everyone gets down on all fours, to do bear crawls and long jumps. Then we proceed to head towards the shed where some one called out BURPEES.  Whom ever that was, Thank you.  So we commence to do burpees between each light pole until the shed.

Everyone grabs a lifting rock.  Some are bigger than others.  Exercises include Chest Press, curls, squats, triceps extensions, with a shuffle to the left for each exercise.

With a little time left, we mosey back to the COT on the sidewalk, but stopping every light pole for 5 Bobby hurleys. Still had a few mintues left. so we did the pushup wave.

Posse took us out with a great quote and then proceeded to Mickey D’s for coffee and the 2nd part of the examination.  I sure hope I passed