Substi-Q to the Rescue

Substi-Q to the Rescue

Madison sent me a text message last night about a schedule mix up and he would not be able to Q Thrive. I said Thrive will be my only beatdown this week and I need a good one so everyone will suffer with me and it went something like this…

Follow me for a #HairBandMile

COP
Side Straddle Hops x 15 In Cadence
Oh here comes the late crew, 10 burpees OYO! And an early start to the Horsehead refusenik show.
Imperial Walkers x 15 IC… Some Horse/GJ mumble chatter about the Q spin going on about this time
Low Slow Squats x 20 IC… I gave Horse & GJ a spin and a lengthy view of the Q’s backyard.
Merkins x 10 IC

The Thang
Starfish – Start with the center exercise, go to corner 1 and do exercise, back to center exercise, corner 2, back to center, etc.

Round 1
Center 5 burpees
Corner/station 1 15 Merkins
Corner 2 15 Carolina Dry Docks
Corner 3 15 Wide Arm Merkins
Corner 4 15 Diamond Merkins

Plank work while waiting for PAX

Round 2
Center 10 Jump Squats
Corner 1 20 Squats
Corner 2 20 Lunges
Corner 3 20 Mountain Climbers
Corner 4 20 Monkey Humpers

Plank work while waiting for PAX

Round 3
Center 25 Rock Hoppers
Corner 1 25 LBCs
Corner 2 25 Freddie Mercury
Corner 3 25 Flutter
Corner 4 25 Rosalita

squats while waiting for PAX

Over to the wall for Peoples Chair w/ 50 air presses, quick recovery
back on the wall for 100 air presses… Hmm this gives me an idea!

We have had some new PAX over the past few months that have never met my friend Jack Webb!

Here is the deal, 1 Merkin/4 air presses, then 2 Merkins/8 air presses up to 10 Merkins and 40 air presses.
#crowdpleaser

Over to the tables to stay dry by Shepherd’s request… even though it wasn’t raining.
20 dips, 20 stepups x 3 rounds
Wait, why is GJ over at the volleyball court? And where did the FNG go? (more on that later)
whatever do the work and then out to the parking lot!

5MOM
Dolly x 20 IC
Flutter x 25 IC
Superman Banana a few times back and forth #Horsehead was refusing again I think. You can thank Schedule C of Harrisburg for that one.
Rosalita x 20 IC

DONE!

Moleskine
Thankful that the rain I heard when I woke up stopped just before I left the house. Although #Cantore wouldn’t have stopped us.

They say women speak 20k words a day… Get GJ and Horse together and we may need to question if there is a Y chromosome between the two of them, but it is usually entertaining either way.

Great work by everyone out there, I set up the starfish to really beat down a body section per round and fortunately they were already in my trunk for this Substi-Q, adding Jack Webb just took the pain to another level.

As we we moved over to the tables we noticed Kilowatt’s FNG had disappeared. Horse mentioned never seeing someone #SplashMerlot from Jack Webb but I think it was just a culmination of not hydrated enough and a bunch of tough stuff he wasn’t used to.

He is now forever known as Houdini for his mid-beatdown disappearing act. (For what it’s worth since you showed up late #NotAProfessional Modify as needed.)

Announcements
NO convergence Saturday, all UC AOs are open with a push to bring some FNGs. Winning AO hosts the next convergence, losers will be doing burpees.

Q School probably in April, TBD.
2nd F event just to get guys together outside of the gloom also TBD but probably April.

As always it was an honor to lead.
Aye!
Hair Band