July 16th, 2019 By BlindDate

8 pax escaped the fart-sack for a workout in the thick humid July air.  It had been awhile since I’ve Q’ed so I gave a brief disclaimer and we set out.

Warm-O-Rama

• SSH x 15
• IST x 15
• Windmill x 15
• Cotton Pickers x 15

Da Thang

Round 1

• Mosey to rocks
• 25 curls w/ rock
• 20 tricep extensions w/ rock
• Mosey to courtyard in back
• 20 step ups (10 each leg)
• 20 muscle ups
• 20 dips
• Mosey to bus lot
• 30 LBCs
• Mosey to bottom of hill
• 10 burpees
• Quadraphelia up the entire hill on road
• 30 air squats (as if your legs weren’t burning from the quadraphelia)
• Mosey to entrance for school
• Merkin ladder using fenceposts (5 on each post)
• Mosey back to rocks

Round 2

• Repeat Round 1 but audibled on Merkin ladder to be just Inclined merkins x 20

Sprints

• Round 1:  10 WW II situps and then get up w/o using arms or hands and sprint to other end of parking lot
• Round 2:  7 WWII situps and sprint to other end of parking lot
• Round 3:  10 hand release merkins and sprint to other end of parking lot
• Round 4:  7 hand release merkins and sprint to other end of parking lot

Mary

• Pretzel Crunch x 10
• Low Flutter x 20
• Mason Twist x 15
• Airborn Mindbender for 45 seconds

Announcements

• Continue to pray for a speedy recovery for Ranger.  Ranger walked with Hammer on Monday and YHC saw him out again this morning walking and stopped to say hello.  We will see you soon brother.
• OMW (Old Men Walking) — tomorrow at Manor House at 5:30 am.  Robins Nest is leading this
• Tclaps to Hammer for setting the alarm even earlier and pre-running.  Opie and the rest of us were 25 minutes late for it.

Always enjoy getting out there and feeding off everyone’s energy and banter.  It’s been awhile since I Q’ed so hope everyone enjoyed it.

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