Finally we get a muggy morning in the gloom. YHC had expected a few PAX for the extended standard, but none showed. However, Lanshark came early and we ran some warm-up laps around the track – 1.25 miles to be exact. Today was the mystery Q – which was YHC way to test whether a larger group showed. Instead, the stalwart regulars came for the next level beat down. Nothing fancy this morning, just a little vigorous exercise and a lot of huffing and puffing. Lawn Dart attempted some on point mumblechatter, but was quickly silenced with the running and burpees – by design.
Who said you can't do 1,000 reps in 45 minutes? totally not true. Here is how we got there:
WARM-O-RAMA
Mosey to bus parking lot for a nice easy lap, circle up
Standard F3 warm-up
SSH x 30 IC
Little/Big Arm Circles front and back
Seal Claps x 20 IC
Carrot Pickers x 10 IC
IST x 10 IC
THE BEATDOWN
Partner up, size does not matter, but speed might
Time for some partner relay's 400, 300, 200, 100 = 1,000 reps!
Squats x 400
Mericans x 300
LBC x 200
Burpees x 100
Partner 1 runs to the fourth basketball hoop and back, while partner 2 executes the stated exercise – running rep count until all reps and exercises are complete. All PAX completed each round with some time to spare to go meet Mary
Mosey back to lower parking lot circle up for Mary
Touch them Heels X a bunch
Flutter Kicks x as many as we could stand –
Recover Recover
MOLESKIN
Once again the young gun (Qbert) crushed it as my partner and picked up YHC slack – thanks brother
Good to see Landshark out and about, the broken wing seems to be getting better, but the workout was not really Landshark friendly
Lawn Dart did not think the running was long enough and suggested that we go to the fourth basket instead of the third – all the PAX appreciated the "Blue Falcon", including YHC
Strong work out of all the PAX, most were silent but focused on eeking out the most from the workout, that brings a smile to my heart.
Thanks for allowing me to lead once again. As a reminder to all PAX, you can't hit the 30 Q challenge this year if you dont sign up – Fallout is wide open, so go ahead and do it – VQ's are always welcome
2017 30 Q Challenge 14/30
TBone…Out!