February 22nd, 2018 By Big Tuna

Eight men enjoyed the warm weather at The Gunnery this morning for Big Tuna’s virgin Q who was well trained (and possibly certified?) after attending Deuce’s Q school this past weekend.

There were definitely no chickens in the sea at the Gunnery today! (“Is this chicken, what I have, or is this fish? I know it’s tuna, but it says Chicken… by the Sea”)

Disclaimer
I’m not a professional, be careful – it’s dark out here, modify as needed and don’t do anything stupid. (I added that last part on my own with some mumblechatter heard – everything we do out here is stupid!)

Warmup
Run a lap around the parking lot and
Side Straddle Hop (x15)
Windmill (x15)

Plank Jacks (x15)
Mountain Climbers (x15)
(Big Tuna worked thru his cadence jitters to warm up as he went along – thanks for your patience!)

The Thang
Mosey to Playground Area for 9 minute AMRAP
• Pull-ups (x5)
• Merkins (x10)
• WWII Sit-ups (x15)
• Air Squats (x20)

Mosey back to center of the parking lot for some 4 corners work:
• Start in center, run to each corner and do 5 burpees (20 burpees total)
• Run back to the center each time, and do 10 jump squats (40 jump squats total)
• Plank and broga in the center for those who returned early

Mosey to the front entrance area of the school for another 9 minute AMRAP
• Dips (x10)
• Bench Jumps (x10) – good work to avoid the wobbly benches!
• Derkins (x10)
• Bear Crawl – down to covered walkway & back and/or run around the circular drive

Mosey back to the center of the parking lot

Mary / COT
• LBC (x20)
• Pretzel Oblique Twist (x12 –  R / L)
• Squirm (x15)

Mole Skin
• Nice job rucking the workout – Deuce.
• Great to have Blue Crush join the group at The Gunnery today – you were crushing it!
• It was a pleasure to lead this group, definitely enjoyed my virgin Q. Outstanding work this morning!

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