January 9th, 2016 By Murdock

23 PAX came out on a balmy winter morning and suffered through my virgin Q.

The Thang:

Mosey toward concession stand and circle back to the open area where buses are temporarily parked on football nights.

20 Side Straddle Hops
15 Cotton Pickers
15 Imperial Walkers
Small arm circles front
Small arm circles back
Big arm circles front
Big arm circles back
Hug yourself
10 Merkins
15 Windmills.  Recover

Mosey to concession stand and grab a spot on a wall

People’s Chair with 15 heads, shoulders, knees and toes (in cadence).  Recover

Grab a partner (size does not matter).  Partner 1 will do Ascending Testicles.  Partner 2 Runs around the buildings twice.  Then partners swap.  Total of three sets.

15 degress with Derkins,
45 degress with Derkins,
Balls to the wall with Derkins or hold. Recover

Mosey to open area in the parking lot on the way down toward the hill and Circle Up.

Plankorama – This will be a timed exercise.  Keep your knees off the ground.  We will switch positions on the minute mark.  PAX will be the timer counting one at a time until 60.  Then we will switch positions.

1 minute elbow plank
Then plank on your hands.  1 minute right arm up
Then plank on your hands.  1 minute left arm up
1 minute elbow plank.  Recover

On your sixes.
30  LBCs in cadence.  Recover

Mosey to bottom of the parking lot in front of the ladder hill.

Form lines for Indian Run up to the fence.

Grab the fence for 15 incline merkins in cadence.  Recover
15 SSH.
10 decline merkins from lowest rung in cadence. Recover
15 windmills.
10 decline merkins from middle rung in cadence. Recover

Form lines for Indian Run down to the rocks.

Grab a rock.
20 Goblet Squats in cadence.
On your sixes – 18 LBCs in cadence. Recover
20 Curls in cadence.
On your sixes – 18 Low Dolly’s in cadence. Recover
20 Overhead Tricep Extensions in cadence.

Put your rocks back.

Mosey to the shelters at the baseball field.

People’s Chair with 15 heads, shoulders, knees and toes (in cadence).
20 Merkins. Recover

Mosey to the parking lot where the buses park.

Grab a partner (same partner as before).  Partner 1 will do WWII situps while Partner 2 will Run a lap around the parking islands and relieve Partner 1.  Repeato for three rounds.

Recover

Mosey to Mary and then on your sixes.

20 Low Flutters.
10 Merkins.
10 Pretzel Crunches (each leg).

Various stretches so no one gets hurt:
90 degree leg spread toe grabs
One leg outstretch w/other leg folded back thigh stretch
Both legs outstretch toe grabs
Each arm over the head tricep stretch, head rolls.

Recover
COT

The Naked Moleskin:

1. Learned that singing “Head, shoulders, knees and toes” is not an effective cadence.  Also discovered some opera candidates in the crowd.
2. I thought using the PAX to count off as a timer for the Plankorama would end up being faster than my stop watch.  But when the count started to do things like going from 28 to 41 it threw a lot of PAX off their ability to add 1. I think we may have planked for a good 6 or 7 minutes.
3. Major Pain was appreciative of the thunder and the lighting coming out and, as always, provided quite a show and a good reminder of how Curls are supposed to be done.
4. When I think Merkins, I think Conchito – so thank you to Conchito for turning 10 Merkins into at least 20.  I heard him call “time warp” and reset his count  when we got near the end of our set at least twice.
5. I hope that the stretches at the end of Mary helped any of the PAX avoid a hammie injury or anything else.  It’s always a good idea to take a few mins to stretch out the legs, arms and neck before we do the COT.
6. HAPPY 42 BIRTHDAY TO CHOPPER… who graced us at Dilworth’s for coffee and some 2nd F….
7. Chopper and Gump were both well rested and dressed nicely for Coffeteria this am.  Happy to see them come for the brotherhood.
8. SHOUT OUT – to the PAX from Isotope who joined us today.

Thank you to GUMP for voluntelling me it was time for me to Q.  His Q school paid off.

It’s been a little over a year since I started (35 pounds ago) and I hope the PAX liked the beatdown today.  To those of my fellow PAX who, like me, are hesitant to step up and take on a Q.  JUST FRIGGIN’ DO IT!   The energy and anticipation you get from it will push you through it.  I haven’t felt more energetic than I did this morning leading 23 of my PAX who showed up knowing it would be me leading them.

I will be doing this regularly now.

Highlands

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