Q-Jack

Q-Jack

—posted on bahalf of Puddin Pop—

24 men of the Roswell quadrant got together to help YHC celebrate the 1 year Anniversary cherry.

The Thang

Mosey to track for ½ lap fellowship pace then to middle of field for COP:

• SSH x 30 IC
• IW x 30 IC
• 10 Burpees OYO
• Slow Squat x 30 IC

Count off in 4’s for The Starfish:

• Corner 1:  CDDs x 25
• Corner 2:  Deep lunges x 20 (10 each leg)
• Corner 3:  Dive Bomber Merkins x 15
• Corner 4:  Flutters x 40
• Middle of field (run in between station changes):  LBCs x 20
• Rinse and repeat x 2

Circle up for a lil’ Mary:

• Dolly x 30?
• 10 Burpees OYO

Mosey over to seating area of ball fields for circuit work (staying in 4 groups):

• Station 1:  Jump ups/step ups x 15
• Station 2:  Supine pull-ups x 15
• Station 3:  Wide arm merkins x 15
• Station 4:  Heels to Heaven x 15
• Rinse and repeat x 3
• 10 Burpees OYO

Mosey behind outfield of front field back to school, grab some wall:

• Get down in wall sit, hands out, hands up, recover
• Balls-to-wall (push up extra credit), hold it, recover
• Back in wall sit, hands up, push press aka raise the roof (QJ StageCoach)

Six mins o’ Mary

• Rosalita x 28?
• Protractor round robin (PAX decides next angle when called on – QJ Brown)
• CCV x 10 IC (each side)
• 20 Burpees (QJ DK)

Moleskin:

The Q Jack was definitely the theme of the day.  As the 1 year Anny is actually tomorrow, YHC felt it appropriate to Q Death Valley as this was the site where it all began.  The thought was to Q Jack the workout from a year ago that StageCoach Q’d just to gauge the difficulty then and the difficulty now #thesuckstillsucks.  What I was unaware of was that the Q Jack did not stop with me.  Each of the QJs above can be seen in the workout as SC audibled with the push press during wall sits (not awesome), Brown calls “Recover!” upon being called on for new angle in Protractor (awesome), DK calls for 20 burpees after YHC originally called for 10 to end the Thang (not awesome).

Lots of mumble chatter out there today from the usual suspects (Bananas).  YHC threw in the burpees as 1) to follow StageCoach’s BB from last year, 2) to curtail mumble chatter (also from SC BB last year).  Sorry SC, couldn’t go for the one legged variety during COP like last year.  #istillhateburpees

Good work from the pre-KB boys listed above.  Ed and I decided to show up early and were EH’d into joining the crowd for the last four exercise to get a good sweat going.

Strong work by all out there today as usual, thanks for the opportunity to lead.

Sussudio – thanks for taking us out this morning, very strong.

Announcements:

F3 Dads back on this Saturday – Francis Beatty Park – Semi-Gloss on Q  (two more Saturdays)

F3 Dads Camp sign ups – getting close to 350 goal; sign up today

Sound off in any comments if I missed anything.