April 25th, 2018 By Cupid

Six pax came out for whatever the weather and the Q had for them. With sporadic drizzle, the Weather was nicer than the Q however.

So how nice was the Q?

First he ran the pax to the brick pile to find cinder blocks for the beatdown. After a night of rain, the mine field of mud and puddles took its casualties. Muttering ensued. The pax took the cinder blocks and mud into the parking deck for a workout that (between you and me) was overkill for the time we had to work out.

COP
SSH x 15
Hillbillies x 15
Windmills x 10

Each floor has a jacob’s ladder combo.
Proceeding up to the next floor, walk backwards to the floor, come back down the stairs one floor and walk backwards up one floor once more.
Man on 6th level runs the ramps down to the bottom to repeato.

Ground Floor – Crabberwocky x 20 / Inverse Crunch x 20 – ladder by 2’s
2nd Floor – 2-count Merkins x 10 / Core Killers x 10 – ladder by 1’s
3rd Floor – Cinder Block Curls x 20 / J-Lo’s x20 – Ladder by 2’s
4th Floor – Cinder Block MilPress x 10 / Mason-Twist x 20 – Ladder by 1’s for MilPress, by 2’s for Mason-Twist
5th Floor – Alternating Side Planks x 10 / Freddie Merks (extend arm out past opposite leg) x 20 – Ladder by 1’s for ASD, by 2’s for Freddie Merks.
6th Floor – Lateral Row with Cinder Block x 10 / Bearwocky x 10 – Ladder by 1’s

Run blocks back to field O’ dreams & put them back to bed, then run to Mary.

Mary –
no time for mary.

Moleskins –
SO… I think most people completed three floors, but we sure stayed busy.
Only 7 Pax? Oh well, a whole parking deck to one pax for most – fresh air and no one to call BS on your form.
Sorry about the muddy shoes, it was in the unspoken disclaimer (hey, if it were an smart phone app, you’d have clicked accept without reading it anyway, so think of my workout as a smart phone app)
Nice temp this morning and great job by the faithful pax who came out.

Thanks for the privilege of letting me Q.

Q-pid.

F3-MECA, Kannon@TheMill

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