Challenge Accepted

DATE: 2023-03-13 AO: Firestarter Q: C3P0 PAX: midriff, Point Break, Franky, Eleanor, Chopper, C3P0 FNGs: None COUNT: 6 I’m in the final weeks of a pull-up challenge so while Q’ing Firestarter I took advantage of the ~PAX~ opportunity to knock out most of the day’s work. This also filled up half the weinke which I’d call a win-win. The pull-up challenge seems to have more ab work than pull-ups but who’s doesn’t want to build up that 6-pack while working up to muslce ups. WARMUP: easy mosey past Starbucks around building back to the fountain by Banana Republic: 15x SSH, IW, LSS, MC, runners stretch, downward dog, upward dog, calf stretch and we’re off THE THANG: moderate mosey up to 131 main, then circle back to playground, stopping every minute or so for merkins: 5, 10, 15. Divide 6 PAX into 4 groups (2 paired, 2 solo) to work 4 stations: BB, pull up, leg raise, merkins. The PAX doing BB calls cadence for 10 count (20 reps). Merkins and Leg raises keep pace with BB count (20 reps), pull-ups at half-speed (10 reps or negatives/modify as needed). A little arm circles between rounds for 3 rounds. Mosey to alley by Banana Republic, grab some wall for arm raises (x30, 2 rounds). Lateral crab walk to end of alley (10 yards?), flip over, lateral bear crawl back (3 rounds switching sides along the way to mix up the lateral movement). Mosey same path as beginning up to 131 Main, also with merkins every minute or so: 5, 10, 15 ending at fountain in front of COT MARY: 15x: flutter, parker peter, freddie mercury, crab cake, LBC, box cutter ANNOUNCEMENTS: Franky on Q at the Appetizer tomorrow 5:30PM, a good place to introduce your older 2.0 to F3 (rare Johnny5 appearance expected). Waxhaw Trail Fest May 6th COT: prayers for uncles with heart surgery and cardiac issues, siblings with mental and other health issues and couples facing martial challenges. If you haven’t Q’d in a while (or ever) step up you’ll be glad you did, especially at a site where you aren’t a regular. Also, reach out to those guys you haven’t seen from lately, any excuses about cold weather don’t hold water any longer (though we were cold and wet this AM).