Outlaw was looking for a Q yesterday afternoon as he has been recovering and it had been awhile since I had Q’d so I took the Paininsula Q. No plan came immediately to mind but I figured shooting off the cuff would work with the seasoned veterans at Paininsula.
The morning started off with a solo standard for YHC. Some ideas started to populate in the brain but what we would do would be up to who showed up. The pax apparently views my Qs as running with pain so that’s what was delivered.
5:30 – My usual lets roll was stated and we moseyed over in front of the yoga studio for the disclaimer, waiting for the stragglers, and a warm up.
Warm-o-rama
SSH 25x IC
IST 15x IC
Cotton pickers 15x IC
Slow windmill 15x IC
We are warm enough so let’s head to the rock pile by the fire station and grab a rock (not the traveling variety)
Thang
The curl (not sure how many we did as no one could count) Let’s say 19x IC
Overhead press 12x IC
Skull crushers 12x IC
Bent over row 12x IC
Squats 12x IC
W w/ rock 12x IC
Mason Twist 12x IC
Mosey to stop sign
Repeato previous rock exercises
Full curl (needed clarify for Outlaw) 12x IC
Overhead press 12x IC
Skull crushers 12x IC
Bent over row 12x IC
Squats 12x IC
W w/ rock 12x IC
Mason Twist 12x IC
Put rocks away and mosey to firehouse for Pledge of Allegiance
Mosey back toward launch stopping at neighborhood speedway for some DORA
Find a partner and flip flop running and exercises to complete
150 merkins
300 squats
500 LBCs
Yes I didn’t do the Murph, I elected to run about 7.6 miles.
Mosey back to launch after DORA for some more ab exercises
Freddie Mercurys 20x IC
Crunchy frog for Strom (not in attendance but a must) 10X IC
Feeling generous at 6:14 – Recover Recover
Count em off
Announcements – Christmas party this friday at 6:30 at Eleven Lakes and Water Wings OTB at North Meck Rec Center on Thursday morning
COT
Moleskin
Thanks Outlaw for sending a message out for a Q. It pushed me to get back into Qing. Its been awhile.
Thanks to everyone who came out and pushed me as well as themselves. Mumblechatter was great as always and strong work was put in by all.
Until next time,
Cousin Eddie