Virgin Q = NoMas Repeato!
All All MECA BackblastsFebruary 4th, 2016
6 PAX braved the frigid 55 degree February weather to follow a virgin Q. In honor of my one year(ish) anniversary of joining F3, I thought I’d go back to my roots and revisit my first workout ever. It went something like this:
Disclaimer (forgot uneven terrain which we encountered quickly)
WARMARAMA
Walking Warm-up towards back of school:
- Toy solider (Same arm same leg, same on opposite leg)
- Lunge stretch
- Inchworm merkins
Mosey to Keith Richards Sports Complex
- Butt kickers
- High knees
- Stoli Skips
- Mosey
COP (IC): SSH x 15, Windmill x 10, Imperial Storm Troopers x 10, 8-count body builders x 10
THE THANG
NoMas Workout: partner-up, rising ladder exercise, each exercise is done individually with partner resting, each exercise is done down & back across basketball court (~15 yards), so the sequence is 1-1, 2-2-1-1, 3-3-2-2-1-1, …9-9-8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1
- Run
- Laterals (keep butt low to fight CBW)
- Backwards Run
- Karaoke
- Frogger (jump squats)
- Slalom (two foot 45 degree top)
- Bear Crawl
- Burpee Broad Jump
- Power Skip
MARY
- LBC x 30
- Homer to Marge with a little Rosalita mixed in x 5
- Mason Twists x 30
- Airborne Mind Bender
- Low Flutter x 15
- Pretzel Crunch x 15, flapjack repeato
MOLESKIN
Thanks to all who came out and suffered through my first Q. It’s a different experience leading versus following and I look forward to honing the craft.
Remember all the PAX in your prayers and let us continue to improve ourselves as pillars in our communities and to those lives that we touch every day.
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”
Philippians 4:6-7 NLT
6 Comments on “Virgin Q = NoMas Repeato!”
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@loco- well done, sorry to miss. Good news is that you do get some extra adrenaline when Qing and the first one is the hardest. Back is doing better so hoping to be back in the gloom next week!
Well done @Loco! Hardest part is remembering the names – you may have gotten off easy today with only 6!! Good choice on the ladder, that one keeps the blood flowing.
Nice to see some visiting PAX!! @Gump @Stray Don’t be strangers!!
Gotta reach to some of our missing PAX. Been a while since we’ve seen some. Let’s all do our part and check in on them – it’s not just about the workouts, we all need each other.
@Loco great first time Q! I go my monies worth that is for sure.
Nice job, Loco, a WIB avoids the IC counting that often gives a new Q such grief. thanks for the push as a partner this morning, Sugar. Until next time.
Great job Loco – not only this morning, but it’s always a pleasure to have you among the PAX. I’m looking forward to your next Q.
@Gump – Thanks for visiting. I enjoyed partnering with you this morning. Come back soon.
Seems like I’ve missed all the hard (but fun) workouts ever since Schintzel was out of action. Sounded like a good one, Loco. I might just be imagining it, but I think I’ve gained a few pounds by not getting out to F3 in three weeks. Provided the Panthers win their first Super Bowl on Sunday, I hope that me ‘n’ Schintzel will be back out on Tuesday.