I decided to take my first Q on a few hours notice after the scheduled Q went on IR
We started with the usual warm up/stretching then I mentioned that my being the Q meant I could avoid what I hated but decided I wasn't going to so off to the track and a stadium snake.
Then over to DUMC for paver work with a real difference. Instead of fast reps with pavers we concentrated on form with slow counts…count 4 up and then 4 down to be 1 rep. By the 20th rep they started to be felt. Curls led to skull crushers then something new. Shoulder taps with your knees pulled forward and only 6 inches off the ground.
A lap then repeato with one fun addition. Jab/crosses holding bricks.
Back to the green for LBCs and low flutters then recover/recover and COT