DATE: 10/12/2018

WHERE: The Crossroads

THE PAX: Misty, El Chapo, Yokel, Matchstick, Swisher, Tupac, Pelosi, AC, Wigam, Lively, Alcoa, Hank Hill, Ol’ Blue, Legionairre, Yogi

Total # of PAX: 15

Number of FNGs: 0

QIC: Yogi

INTRO:

After several months off Q’ing it’s back in the saddle and time to dust the ole Q cheat sheets off.  Couldn’t have been a better morning to get back at it with autumn in the air as we were greeted with cool, dry air with temps in the 50’s  this morning.

The numbers were strong and mumble chatter stronger mainly in part to Swisher making his presence known pulling up to the flag with some EDM blaring and pushing the limit on his little Nissans speakers.  Alcoa had his coffee game on with an extra strong pot, yet failed to bring the cups.  And of course Legionnaire had his staple 6 pack of Powerade post workout.  Somebody check the date on those bottles.

WARM-O-RAMA:

Mosy around the parking lot to warm up the legs.  Stretched it out a little longer on Warm-O-Rama due to the 50 temps and over 50 crowd (i.e. Monsieur Legionnaire)

• SSH x 15
• Copperhead Squat x 15
• Sungods OYO
• Windmills x 10

THE THANG:

3 Rounds of Core/Ab Work mixed in with suicides

Round 1 = American Hammer x 20 then sprint suicide

Round 2 = American Hammer x 20, BBS x 20 then sprint suicide

Round 3 = American Hammer x 20, BBS x 20, Flutter Kicks x 20 then sprint suicide

Donkey Kick Offs/*Gorilla Humpers

Partner Up. Partner 1 on school wall doing Donkey Kicks, Partner 2 at opposite side of parking lot doing Gorilla     Humpers AMRAP.  Partner 1 runs to Partner 2 and relieves his partner after completing Donkey Kicks. Partner 2     then Bear Crawls to center of parking lot, runs remainder of way to wall and does his Donkey Kicks.  Increase     Donkey Kicks x 5 until each partner reached 25.

*Audible called after 2 reps of Gorilla Humpers after some bitching about thighs and legs burning. Star gazer       squats remainder of time.

Circuit Run/Training

Stations set up around side of school parking lot.  Run to each station and perform exercise.  Complete loop and     rinse and repeat.

Station 1 = Burpees x 10, Station 2 = Iron Mikes x 15 (each leg), Station 3 = Copperhead squats x 20, Station 4 =     Bicep Curls on Pole x 25 (each arm).

Completed 2 rounds.

CIRCLE OF TRUST:

– Prayers for Tupac in his job search (sales)

– Prayers for Cuban returning from Kenya on a mission trip soon

– Prayers for Crickets mom

– Prayers for families in Florida Panhandle and South Georgia that were effected by Hurricane Michael.

Naked-Man Moleskin:

– Pumpkin Run @ Veterans Park this Saturday.  Good opportunity to EH some Sad Clowns.  Park near the football fields due to set up for run and post run activities.