After 2 and a half glorious years as MQ of The Might Oak, YHC decided it was time to pass the torch.  What better person than half of the duo who Qed my very first F3 workout (at none other than TMO) — Turncoat.  He graciously accepted the challenge, and we jointly concocted a beatdown for the ages.  Here’s how it went down.

WARM-O-RAMA (TURNCOAT):

• Side Straddle Hop x 20 IC
• IST x 15 IC
• Slippery Dip Can x 15 IC
• Fast Windmill x 15 IC
• Merkins x 10 IC

THE THANG PART I (ESTWING):

Since it was my last time as MQ, I thought it appropriate to break out the hip buster series — always guaranteed to get a few chuckles at first, but ending in groans of pain and lingering effects for days after.  Starting laying on the left side.

• Exercise 1:  Two Way Kick Backs x 10 IC
• Exercise 2:  Bicycle Front/Back x 10
• Exercise 3:  Small Leg Circles Clockwise/Counterclockwise x 10
• Exercise 4:   Large Leg Circles Clockwise/Counterclockwise x 10
• Exercise 5:  Double Taps Front/Back x 10 IC

Flapjack, repeato.  Run a wobbly lap!

Now it was time for the cardio series to get that heart a-pumpin’:

• Exercise 1:  Run in place for 50 seconds.  Burpee.
• Exercise 2:  High knees in place for 50 seconds.  Burpee.
• Exercise 3:  Butt kickers in place for 50 seconds.  Burpee.
• Exercise 4:  Squat jump in place for 50 seconds.  Burpee.
• Exercise 5:  Apollo Ohnos in place for 50 seconds.  Burpee.

Run another lap!  People’s chair for 60 seconds.  Handoff to Turncoat.

THE THANG PART II (TURNCOAT):

Ran to the parking lot entrance and proceeded to laterally merkin crawl across the crosswalk, with those in line doing Al Gore.  This was hard and the crosswalk was much longer than it appeared… much grumbling and gnashing of teeth.  New MQ stepping into the role nicely!

Mosey to the playground for OYO series of 10 Pull-ups, 10 Alternating Lunges, 10 Carolina Dry Docks, and 10 WWII Sit-ups.  Repeato!

Mosey to the first set of picnic tables for 20 Dips, 20 Step-ups, and 20 more Dips.

Mosey to the second set of picnic tables for 20 Incline Merkins, 20 Step-ups, and 20 Decline Merkins.

Mosey back to launch.

MARY (ESTWING):

The Pax were sweaty and sucking wind at this time so we started with a nice:

• Airborne Mindbender x 30 seconds
• LBC x 20 IC
• Low Flutter x 20 IC
• Freddie Mercury x 20 IC
• Right Side Suzanne Sommers x 20 IC
• Left Side Suzanne Sommers x 20 IC

MOLESKINE:

• Great work by the crew this morning, lots of sweat to go around!
• Glad to see so many come out this morning.
• The Q calendar is incredibly barren – let’s get some engagement out there fellas!
• Honored to have served as MQ, and super excited to see what Turncoat brings to the AO.