December 5th, 2017 By AstroVan

After having to bail on my Q last Thursday and having Forgotten Jelly come out of retirement to Q a bootcamp for me, I thought it was only fair to grab the Q for Chicken Coop who needed someone to cover for him today. Having signed up for the Huntersville Half in June and realizing that I actually have to run it Saturday, I thought it might be a good idea to take it easy on the legs. So here is what we did:

Mosey around in circles and end up near the flags:
Arm Circles//SSH//Low Slow Merkins//Mountain Climbers//Michael Phelps//Low Slow Squats//Cotton Pickers

Mosey to Cinderblocks and grab your weapon of choice for the morning (no shaming due to block size) and head over to the top of the teachers lot circle.

First Set –
Shoulder Press – 10 IC
Curls – 10 IC
LBCs – 15 IC
Incline Merkins – 5 IC
Goblet Squats – 10 IC
Lap around circle
Repeato

Second Set –
Curl to Shoulder Press – 10 OYO
Skull Crushers – 10 OYO
Reverse Crunch – 15 OYO
Staggered Merkins (switching hands after each rep) – 10 OYO (5 each side)
Goblet Squats – 10 OYO
Bear Crawl up hill and run down around bus entrance and back to blocks
Repeato

Third Set –
Blockee (Burpee with the block) – 10 OYO
15 WW2 Sit-ups
Blockee – 10 OYO

Return the blocks

Mosey to front wall of school

Peoples Chair for a while, finishing with 10 air presses IC
BTW for a personal 20 count
Repeat Both

Mosey to Mary
Homer to Marge to Low Flutter to Low Dolly
Finish with a few rounds of Circle of Merk

Announcements:
– The Mineshaft will Launch 1/6/18 at UNCC at 7 am
– Comanche Holiday Party 12/16. See slack channel. RSVP!

Moleskin
– Good work today. Mumble chatter was low, which hopefully means gains were up.
– Keep those running races this week and those unable to get out right now in your thoughts and prayers
– Stay on those guys you haven’t seen in a while. You never know what might be going on, unless you ask

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