The headline will be explained shortly…..this morning was one that the weather played tricks on a lot of people except the ones that came out. This was the first Thursday one(won’t be the last) that I have lead the Q. The good lord decided that he was to bless us with a window of light rain(to help cool us off except yours truly no matter the conditions can cook like an open pit) plus the weather was one that it felt really good to get out there. A little greeting to those who came out, then time to take off and get the workout in.
Warm up consisted of: SSH, Don Quixotes, Helicopters, Cherry Pickers, Michael Phelps, Imperial Walkers, Copperhead squats, then lower to the ground for some Merkins and LBCs. An idea picked up from Rosie(change the counts) make it to where you are thinking of a set number yet going a little lower or higher depending on how things are.
Quintuple(5) after warm up a short mosey to a good, classic spot originally was going for the triple check but with only 5(it became 4, then added one last exercise). 5 rounds of 5 different exercises: Incline merkins, step-ups, incline mountain climbers, tricep dips and the runner going down to the farthest light pole and back
Next….time for a little build-a-beast. With a good distance between the light poles in the main back lot, the spacing apart was perfect to execute. Each exercise consisted of 6 reps(5 light poles).
Round 1: Jump Squats
Round 2: Shoulder Taps(Vagabond popping the last parts going real fast)
Round 3: Kickstand Lunge w/ a little jump, then a big transition jump to the other side
Round 4: Plank Jacks
Round 5: Groiners w/ a pop up into a squat(I also call them Froggers) that will really work hips
A little break…then mosey over to the basketball courts(wanted to do a prostitute but time was getting short). Quick 4 corners(10 squats, 20 Merkins, 30 SSH, 40 Raise the roof) the last one trying to bring the shoulders back to not only open them , but the chest as well.
One final mosey back to the flag for a quick merkin round plus plank suicides(10/5). I will re-introduce those but imagine going high plank, to low then back up. A final 1 minute plank with twists to each side. Counts and call outs with the final prayer from YHC(praying for those who got the fart sack this morning, give you a little kick)
A lot of announcements(see Slack) including what will be an upcoming change to the Monday Satan’s Hill(new location later this month). Vagabond will lead that first one. Nancy’s run is this Sunday over at New Market(430 I believe is the start time, check with Nancy or the slack pages. Daylight Savings will start next Sunday 3/11(then I think there will be no more falling back). 2 dates to remember: April 22 is the Monument Ave 10k(I have checked on that), Rugged Maniac is the following Saturday April 29. I am signing up for more Qs to lead so be ready. One last thing: THIS IS THE WAY!!
