Return to the “Q”
All All MECA BackblastsJuly 16th, 2015
It was 5:30 am and no “Q” in site so the People’s “Q” was declared. Pony Boy grabbed the reigns and never let them go. The workout went something like this.
Warm-up: Stoli Skips, Karoke to Parking lot in front of Middle School
The Thang:
Circle it up for COP: All exercises in Cadence
- Side Straddle Hop x20
- Imperial Storm Walkers x20
- Winmill x20
- Merkin x10
- Cotton Picker x10
- Burpees x10 (OYO)
Mosey to back of Elementary School Picnic Tables
Partner Up (size doesn’t matter)
Partner-up – Bus Parking Lot Sidewalk (Sprints)
- Partner 1 – Sprints to Trailer Ramp and Bear Crawls up, sprints across and Crab Walks down the other Ramp
- Partner 2 – AMRAP Step-up
- Flap Jack
- Partner 1 – Sprints to Trailer Ramp and Bear Crawls up, sprints across and Crab Walks down the other Ramp
- Partner 2 – AMRAP dips (audible was to mix in Air Squats when arms gave out)
- Flap Jack
Repeato Both Exercises
Line-up for Native American Run to the corner of Ridge Road
Cacka-Lacka Choo Choo (2x)
Native American Run back to Bus Parking Lot (2 jump squat special)
On your Six for Low Flutter (x20)
Sprint across Bus Parking Lot to the Big Rock
Grab Some Wall for Peoples Chair with Air Presses
Jailbreak for Mary
Mary
- LBC x20
- Homer to Marge x5
- Ball of Man
Moleskin:
- Guys thanks for bearing with me on an impromptu “Q”. Hope you got a good workout.
- Skywalker (Bootcamp) is tomorrow at 5:30 at the Skybrook Golf Club AO come out if you can.
Have a great day!!!
Pony Boy
3 Comments on “Return to the “Q””
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@ponyboy, great Q today and thanks for filling in.
SOLID Q on the fly @Ponyboy. I was spent at the end of the first Native American run. @Sandman- Way to push yourself through a tough one with a lot of running. @Conchito, thanks for the push on the long sprint to the building. Great effort on your end as well!
Way to go ponyboy on the fly. The beatdown was solid. #Q