F3 MeCa

QUIET!!!!!!

20 True men gathered quietly in the gloom

WARM UP

Mosey to 5/3 parking lot

20 SSH

15 Hillbillies I.C.

10 Loose Change I.C.

Arm Circles

Mosey to top of new deck

THE THANG

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A truly hard beatdown

Solid crew of 11 showed to enjoy the crisp morn and clear sunrise.   WARM UP

Mosey to bottom of new deck

15 SSH

Right over left, then opposite

Loose change

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Tire Flippin Ankle Grabbing Circuit

35 degrees

Warmup: mosey to power plant for Slap Jacks, Squats, Plank Merkins, Arm Stretches

Mosey back to AO rock pile after stopping at the guardrail for 25 dips

Thang: rock pile 15 curls and 10 overhead triceps … repeat

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The Ascension

15 pax plus the Q hit heights unknown on a chilly Tuesday morning.  Climb the ladder to get hard.

Warm Up

• Mosey around ASEC for butt kickers, high knees, carioca, Cam Newton’s, mosey to lower lot
• SSH x 20

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El Ab gets contemplative

another beautiful fall day.  i am thankful for a true piedmont autumn this year.  i miss me some mountains for sure, but maybe can get there soon. QIC actually came prepared w a script and mostly stuck to it.  Warm-o-Rama’d at OCT … Read More

A Shared Journey

16 men woke up after El Abogado and showed up before him to go on a journey through the Q’s past

B&G Club Parking Lot 

SSH x20ic

Hillbillies x10ic

Loose Change x10ic

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It’s Pen Island jackass. Get your head out of the gutter Warmup: Mosey to Carolina courts: SSH and various stretches Mosey back to OCT: Tabata: 40 seconds on, 20 seconds off: Plank; Plank with right leg lifts Plank with right … Read More

Doordash

13 men took the call and headed out to see what nonsense the QIC had in store today.  Fog + 55 meant another solid morning.

Warm up:

Mosey UP Lake Concord away from the hospital (!) and across Branchview to … Read More

The Megacide

13 pax joined the Q to practice rudimentary counting.  Solid morning to do so.

Warm up:

Mosey across lake concord rd to Lee Ann Drive, AKA the dragstrip of Dentists and CPAs.

Circle up for

• SSH x 20 (4c)

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Downtown Deck Beatdown

20 Pax entered the gloom this AM.  Cool/Crisp Temps. 50 degrees.

WARM-O-RAMA: Mosey to New Parking Deck SSH x 30 Mountain climbers x 15 Stretch

THE THANG: Used both Downtown Parking Decks. Start at the bottom of New Deck. 12 … Read More