Took the Q a few minutes to find his key fob this morning, leading to my hurried 5:29am arrival. My apologies. Nonetheless we started at 5:30 with the Pledge of Allegiance to the flag as typical at the General.
Mosey.
warmorama consisting of SSH, long snapper, slow squats and then even slower squats.
Mosey.
stop abruptly for some workouts in cadence on the pond deck. Merkins, side planks, donkey kicks, and flutter kicks.
Mosey.
Carefully navigating the dark and uneven terrain we arrived at our destination, the sand volleyball court where we promptly removed our shirts and filmed the sequel volleyball scene for Top Gun.
The Thang:
partner squat jumps / touch the top of net while other partner long jumps to end line and back, we did some Bonnie Blair’s, some walking lunges, and some more squat jumps on the net. I wish we’d spent more time there but my feeble legs were begging for a change of pace, so off the nearest benches we went for some incline/decline merkins in cadence and split squats OYO. (Is there an isotope name for Bulgarian split squats?)
Mosey.
walking lunges, pickup a rock, 4 rounds of curls and BOR, merkins, thrusters and shoulder press, put the rocks back.
Mosey.
partner on their six doing AB workout of choice while partner runs a lap around the general speedway Repeato 3 rounds.
Mosey to the wall for some social time in peoples chair and calf raises.
Hollywood and Q did some balls to the wall with the support of the pax.
mosey back to start.
10 burpees.
recover recover.
Prayers for Centurion to come back out, prayers for Jazzhands to recover from his injury, prayers for f3 pax with navigating their career paths. Prayers for all those not present this morning. Prayers in celebration and appreciation for all pax who got after it in the gloom. It’s a great day to be great. Oorah.
announcements
CHRISTMAS PARTY 7:30 PM! Sweet tooth donations.
Love yas,
-Qbicle