May 8th, 2019 By Walt Bundy

5:25am QIC rolls into the lot hoping to see an FNG or two, or at least a couple of Kotter’s. No such luck.

5:30am Time to begin. Disclaimer presented!

Warmarama:

Mosey through the parking lot, quadraphillia run followed by line work including:

• Side straddle shuffle
• High knees
• Butt kickers
• Karaoke
• SSH x 20 IC
• Hill Billy x 10 IC
• Windmill x 10 IC
• Lateral Split Squat x 10 IC
• Arm circles
• Michael Phelps

The Thang:                                                                                                                                      Mosey to tennis courts and partner up for some shared fun!

• Pull-Ups – team x 60 (motion to call them Kapps) partner lap around courts. Pax additional laps until all have completed there sets.
• Dips partner Air squats x 15 (3 sets). Additional lap around court until everyone is done.
• Lateral Bear Crawl OYO from side line of court 1 to far side line of court 3 with Merkin at each side and center line (add 1 Merkin at each line)
• Lunges from side line of court 3 to side line of court 1 with a diamond Merkin at each side line.

Mosey to baseball pressbox. One block per team and mosey to practice field next to baseball field. Partner back up.

• Curls partner runs from practice field to top of hill next to road and back (3 sets)

Mosey to put blocks away and then back to tennis courts. Partner up.

• Burpees partner LBC until QIC says switch (2 sets)

On your six

• WWII x 10 IC
• Crunchy Frog x 10 IC
• Crunchy Pretzel x 10 IC

Announcements, Praises, Prayers:

• QSource Grinder 8:30am Rocky River Coffee, Solocup has the Q.
• Rerun daughters knee surgery
• Spauldini’s M 1 year mamogram
• Torch and M 12 week ultrasound

Moleskin:

Great work put in by all the PAX this morning. I continue to see guys push to achieve new personal bests in pull-ups (can I get a second to change the name to “Kapps”).There may have been some mumbling but no quit. QIC executed a self imposed hi-jack. Decided that one time down the length of the courts with the lateral bear crawl with  a ladder Merkin at each center a side line once was enough. I don’t know about everyone else but QIC felt the humidity this morning as the sweat poured off of him today.

Uecker, thanks for showing this morning. I must admit that I was a bit concerned that you would miss yet another of my Q’s. Showed no quit even though you were oviously feeling under the weather. #STRONG!!!

As is the norm it was a pleasure to lead once again. You guys not only make it easy but you make it fun as well. Thank you for the push!

 

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