A Three Headed Q is Better Than One


3 Headed Q Reigned over PAINinsula land in the cold, windy gloom… Here is how it went:

THE THANG

Warm-o-rama

Run from Launch to warm up area

SSH x 20

Cottonpicker x 15

IST x 15

Merkin x 10

Plank

CDD x 10

Mosey to Short Track

Riverboat put the gauntlet down

5 laps for a total of the following:

100 Freddie Mercury's

Run to corner 1 – 100 merkins (with 30 shoul)der touch merkins thrown in)

Quadrafelia to corner 2  – 100 LBCs

Karoke to corner 3 – 100 Apollo Ohno's

Run back and repeat 5X

Oyster takeover and run to breezeway 

20 step ups each leg

Dips x 15

Squats x 15

People's chair 

Airpress x 25

Repeato with reduction in Dips by 5

Finish getting our mile in and have a mobility moment

NAKED MOLESKINE:

Great mumblechatter and the 3 headed Q enjoyed leading.  The cold was made better as Riverboat and Oyster did a great job of keeping us moving and exercising.  Always proud to have the opporunity to lead this great AO…