Got Some?

Five of MIL’s finest came out to Get Some on a Saturday at the Quarry Hood. We got after it.

Warm-O-Rama

Dynamic stretching platter

The Thang:

Part 1

Mosey 1/2 mile. In recognition of the NASCAR All-Star race this weekend and seeking to properly prepare ourselves for this afternoons planned libations, its The Ricky Bobby 400

• 10 Burpees (bookend)

• 20 Jump squats

• 20 Mercans

• 20 Freddie Mercuries

• 20 Mountain climbers

• 10 Burpees (bookend)

Indian Run once around the block, with a sprint option for the last block length. We did this four times

Part 2

Mosey back to parking lot for an impromptu Brick extravaganza. Do the following exercises aided with bricks. We typically did 10 I/C, then did a 10 second hold, and then did 5 more I/C

• Squats and OH press

• Side raises

• Front raises

• Gun show

• Skull crusher

• WWII with a chest press on the down

• Bent over row

• Tri extensions

• Reverse shoulder flies

• Curb Brick Dips

• Diamond Mercans

• Ankle leg lifts with bricks and Pax counting down from 10 at preferred pace

Moleskine

• So who’s this special guest Q today? I think its Jess. Jess little old me…

• Riverbend has a high SAT Adversity Index that is primarily due to the condition of their pool parking lot

• Q is definitely not afraid to throw out a pre-blast rouse to get people to come out

• I have status at the Comfort Inn Suites near Concord Mills. “Will it be overnight, or just a short stay?”

• The homestretch sprint looked just like the Preakness….for about 10 yards

• “I have other body parts besides my shoulders” has numerous and various connotations

• Iron sharpens iron, but it’s still wise to do the brick extravaganza in the comfort of the shade and sheltered form the harmful UV rays

• The MICS Lady Raptor Soccer team won their 4th round playoff game Friday night and are on to Regionals (Final Four of the Class 1A High School playoffs). They were down 3 to 2 in the second overtime and scored to tie it with 12.8 seconds left. The Lady Raptors then won it on sudden death 40 seconds into the “Golden Goal” sudden death overtime period. It was the most amazing and volume inducing sports event Q has ever seen, and Q may have jumped a fence and run onto the field at the end of the game resembling a streaker

• The Pax reception to suggestions such as having ample time to do a Rick Bobby 900 on a Saturday may in fact be why Slow Roll does not post with us on many Saturdays

• Is it possible that moving ones arms faster on the sprint helps them run faster?

• Many prayers lifted up today

  • Brady McKay is a seventeen year old who lives in Riverbend and was diagnosed with a brain tumor this week undergoing surgery on Monday

  • The Officer Sheldon memorial at the front of Riverbend is a very nice tribute

  • Kevin Wiley is going to need some additional surgeries for his cancer

• It’s both an honor and a privilege to Get. You. Some.