7 pax showed up for what had the makings of a good beatdown for Frostbite’s first Q in 6 months. Turns out the workout was only 7 minutes. Couldn’t be that bad, right?

Warm-o-rama:

Mosey to hospital parking deck. DISCLAIMER. No SSHs were performed.

Cotton pickers IC x 10

Windmills IC x 10

Hillbillies IC x 15

Mountain climbers IC x 20

The Thang:

7 minute workouts. Max effort

Workout 1. Ramps and Burpees

Start at bottom of deck.

10 burpees. Sprint up ramp to next deck

9 burpees. Sprint up ramp to next deck

Etc until time was called at 7 minutes

Mosey back to AO

Workout 2. Thrusters and WWIIs

10 thrusters with cinder block by the grate at the top of the parking lot. Run to bottom. 10 WWIIs. Sprint back to top and repeat, reducing by one rep each time until time was called at 7 minutes.

Mosey to shelter

Workout 3. Dips and pullups

10 full dips (feet on bench, hands on bench, butt touches deck, elbows lock out at top) run to pullups bars. 10 pullups. Repeato, reducing by 1 each round until time was called at 7 minutes.

Mary: Broga.

15 minutes of a good, long, loosening broga session.

Moleskin:

As anticipated, heart rates and excitement were high. Thrusters still trigger PTSD in Phidip, so it was understandable that he didn’t make it. Homeland got down to 5 burpees in the parking deck, 2 full laps. Scooter finished 5 in the thruster workout, and homeland and tombstone got down to 5 in pullups and dips. Great work. Bonus visit from Catfish to do some pullups after his 10 miler. Despite promises of yoga and stretching, El Ab was a no show. However, he did let us know his priorities, showing up for coffeeteria and detailing his long run without us.

Continued prayers for TP’s wife, Tombstone’s brother in Nepal, and Luthor’s office administrator.

Thanks for letting me lead.

Frostbite