It was a beautiful morning at Peak 51 and there was a full house as the beat down commenced:
-Mosey to the Bus Parking Lot
COP
– SSH X 20 reps
-Mountain Climbers X10
-Peter Parkers X10
-Imperial Squat Walkers X10
Mosey to the back edge of parking lot
“Us Catch if You Can” (Catch Us If You Can Yoda style!)
-Partner 1 does 10 merkins.
-Partner 2 is on Partner 3’s back, and they run ahead- Partner 1 has to catch up to them and everyone switches.
– Start the run down the grassy hill, and continue down the greenway until you hit Trade St.
– Mosey on down the road to the Matthews UMC Parking lot for the Main Event:
Death Star, Fish
A tweaked version of the Star Fish, we began in the center with an exercise, and run to one of four stations. After stations 1-3 you head back to center to repeat the center exercise. After station 4, you take a lap around the perimeter and plank it up in the center. We did two rounds:
Round 1: Upper Body
Center Exercise: Burpees X5
Station 1: Merkins X15
Station 2: Hand Release Merkins X15
Station 3: Carolina Dry Docks x15
Station 4: Diamond Merkins X15
Round 2: Lower Body
Station 1: Jump Squats X 20
Station 2: Donkey Kicks X 10
Station 3: LSS X 20
Station 4: Donkey Kicks X 10
Once completed, we Moseyed back to the start of the Four Mile Green Way for a quick set of Freddie Mercury’s (x20) then heading back to launch for some time with our friend Mary:
LBCs X20
American Hammer X20
Flutter X20
Rosalita X10
Protractor
FIN
Moleskin:
There was some serious pre workout discussion as to whether or not this was my VQ, as I had Q’d at Gumby last month. After lengthy debate, it was decided that while #F3Gumby is essential to F3 nation, to be considered your VQ there has to be a COP, and counting in cadence. So say we all.
With it being May the 4th (be with you) and all, I decided to create a little bit of themed Q- hence the Star Wars stuff. I got a lot of great feedback on the Imperial Squat Walkers (thanks http://f3nation.com/exercises/ !)- a little awkward being a four count, but we made it work. I’m also very disappointed I didn’t hear anyone yell “It’s A Trap!” but you can’t have everything I guess.
Had a little confusion with how long to do the “Us Catch If You Can” and some of the called exercises- sorry guys just first time jitters- it’ll be better my next Q.
There was a decent amount of mumble chatter- best quote goes to SlimFast and his “They didn’t do Burpees in Star Wars!” Granted I mean obviously they did- it was just in the years Jedi spent training that they don’t show in the movies.
Great to have the Mouth back posting after an extended absence – he made himself known in the way only Mouth can.
Announcements
The Wednesday after Memorial Day, a New AO will be launching in Union County from Stallings Elementary on Wednesdays- See Bullwinkle for more details (no name yet)
Goruck Cadre Danny Stoaks is doing a million burpee challenge for Operation Enduring Warrior as well as Capital City Ruck Tour and is hitting Columbia in October- plan to come out and ruck with him! Geraldo is graciously donating to Operation Enduring Warrior for all the burpees we did today- check the links below for an interview with Danny as well as a link to Operation Enduring Warrior:
Thanks to Booyah and Sensei for handing me the Q- Peak51 has made such an impact in my life over the past year, I love coming every Thursday morning and being a part of this community.
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