16 in attendance for a Roadie VQ, including first timer Jack Sabine (my 16 year old son). A couple non-regulars for a Wednesday Mighty Oak, I appreciate the support of all that showed.
Age stats for nerds: n=16; mean=41; median=43.5; mode=47; max=49; min=16; s=5.02375;
Disclaimer for the 1 FNG, where I simultaneously told him he was on his own and he was not on his own.
Warm-a-Rama
Mosey to the back of the school, circle up by the air conditioners
- SSH – 25
- Imperial Storm Trooper – 15
- Cotton pickers – 15
- Slow Squats – 15ish?
- Moroccan Nightclubs – 30
- Overhead claps – 18
Thang
DORA – Partner Up for 100 `merkins; 200 LBCs; 300 squats
Partner 1 – exercise / Partner 2 – run a lap / flapjack until complete
For the fast finishers, People’s Chair with air presses AMRAP
Mosey over by the pull up bars
- 30 Muhammad Alis
- 2 x (Partner 1 – slow squats AMRAP / Partner 2 – 10 pull-ups / Flapjack)
- Impromptu yoga courtesy of JazzHands
- 2 x (Partner 1 – plank / Partner 2 – 20 World War 2 Sit Ups / Flapjack)
Mosey to school entrance, grab space on the planters, on your own
- 10 left-leg step ups
- 10 incline `merkins
- 20 dips
- 10 right-leg step ups
- 10 incline `merkins
- 20 dips
- Single-leg squats; 10 each leg, switch
Checks watch, 8 minutes remaining, insert one mosey around the parking lot
Mary
I had a plan but after that lap my cadence meter was drained, so I called the first and relied on the PAX to help me finish this wonderful morning
- (Roadie) Pickle Pounder – 15
- (Sweet Caroline) Box Cutter – no idea
- (Schneider) Mason Twist – more than necessary
- (Low Dolly) Blackbeard – more than 10
- Cooter (Superman Bananna) – at least 2 minute's worth
- Recover Recover
Moleskin
- Thank you to all for attending my VQ. I inserted a few cadence gaffs, "Ups" instead of "Recovers", and looks of bewilderment just to make it seem like I'm not a natural at this
- Schneider my friend, thank you for introducing me to F3 and inviting me out for my first post where I put the disclaimer to actual test (I passed out during the COT). I am sorry for the loss of your mother. Her service was beautiful and she sounded like an incredible woman.
- SwingState for your support, for lending me Freed to Lead, and for the opportunity to Q. I'm sorry you missed it but you've got my HC to Q again. and again.
- Jack Sabine. You're an amazing son, an incredible student, and a genuinely good person. Your mother and I couldn't have been any luckier. Also you might want to check out Gaga on Tuesdays. They like running over there.
- F3; I needed this. The 1st became a requirement for me this year. Without the 2nd F I would be struggling.