Tuesday afternoon, Urlacher (our scheduled Q for Meathead on Wednesday) sent an urgent communique that the COVID vaccine was making him its b*tch and he needed a substi-Q. I posted on Slack for volunteers and tagged the usual suspects. There were no takers, but Frehley’s suggested a round robin workout where we all took turns. Problem solved, I slept soundly Tuesday night.
On Wednesday morning, 6 pax showed up with their bells and their bad intentions. I gave a disclaimer, then we did a little warming up (SSH, Windmill, Prying squats, halos) and we got to work.
Voodoo (I had it easy since I was following the spreadsheet for my portion):
Repeato for 10 rounds (5 per side), but switching arms each round. After the first 2 sets, we decided to only go up to 3 reps on the presses because it was taking too long.
Frehley’s Comet:
10 merkins on the bells, then 1o rows each side for 3 sets.
Ickey Shuffle:
20 swings, waiter carry out to the 2nd light and back (switching arms), then repeato with 10 swings and carrying to the first light.
Uncle Leo:
5 reverse lunges, 5 staggered squats, 5 single leg deadlifts, repeato on the other side for 3 rounds.
The Worm:
10 high pulls, 10 curls x 3
Soul Glo:
5 cleans, 5 racked squats per side x 5 rounds
Elbow plank for ~2:00 until 6:15
Announcements:
Moleskine:
A few weeks ago, Christmas did what any responsible site Q would do and reached out to gauge my interest in Qing Sparta. Of course, I said I’d be honored, but I was a little baffled since, as Hoover can tell you, I usually ask pax to Q at the last minute so they’re less likely to say no. Anyway, fast forward to the appointed day and 8 men showed up in the parking lot next to Seaboard.
0515 rolls around and off we go, heading down Trade Street to the pitch black greenway (no need for headlamps, boys!). After a brief jog down the greenway, we turn left into Matthews Elementary and run along the baseball fence to the big lot in the back. Circle up. After a (very) brief disclaimer, we got to work.
COP:
Partner work:
Partner 1 heads to the baby track for four corners:
Partner 2 heads to home plate on the baseball diamond:
At the lot, 5 dumbocrats (merkins with feet on partner’s shoulders) each. Repeat this circuit 3 times, then head to the school wall to avoid the invading Peak 51 pax.
Wall/court work:
Run back to Trade Street the way we came (except the Q missed the sidewalk so we ran in the grass instead). Squat hold for instructions at Trade Street – run to John Street, stopping at every light for 5 merkins. I have no idea how many lights there were, but it was over 10. Hold for the 6 and then head to the train tracks. Partner 1 runs down one street and partner 2 down another until you meet in the middle for 5 hand slap merkins. After we got going, the pax informed me that the cut through between the streets was waaaaaay down there, so I told everyone to stop for their merkins, then head back.
Mary:
Done. COT with the Peak 51 pax.
Announcements:
Moleskine:
DISCS
WARMUP
3 miles loop starting at Millbridge Community House up MillBridge Pkwy to second roundabout left down Hudson Mill right down Oakmere Left down Fallondale Left on Creek view back to Millbridge Pkwy 1st roundabout.
THE THANG
Repeat 3 miles loop starting at Millbridge Community House up MillBridge Pkwy to second roundabout left down Hudson Mill right down Oakmere Left down Fallondale Left on Creek view back to Millbridge Pkwy 1st roundabout and then back to COT.
MOLESKIN
Prayers for scheduled Q Glidah and his 7 yr old son battling sickness👏, so last minute Q substitution to Ghosted who lead 8 Pax (2 Pax – Dasher & Hollywood went trail running) through a 6+ mile (10K) loop run of the MillBridge Community. Appreciate you brothers for letting me lead.
ANNOUNCEMENTS – Diesel tomorrow will be having a special Q learning how to learn to use new piece of equipment.
17 Salmon met at Assssssspen (Antioch Elementary Thursdays at 0530) for the promise of some surprises.
WARMUP:
THANG:
MOLESKINE:
8 PAX answered the Cowbell on Wednesday.
THANG:
RECAP
PRAYERS FOR AFGHAN BROTHERS AND SISTERS
This past Sunday’s Neighborhood Watch saw the return of Dynomite to our Sunday morning walks. We spent the hour walking and catching up on what he has been up to. Took a walk over to the new tennis courts in Millbridge where Chicken had visions of using the new tennis courts for future workouts.
DICCS given
Warm up
The Thang
The moleskin
Announcements / Sign off