8 pax showed in an especially gloomy morning as the moon reared its ugly face and turned blood red (lunar eclipse). YHC is on IR due to a shoulder injury, but I promised Gambini I would take the Q some weeks ago. I try to be a man of my word, so my plan was to hit em below the belt and attack the legs today. The warning preblast was posted, and yet still 7 others arrived to see just how really bad it could be…
Warmorama in place:
IST x15ic
Slow Deep Squat x20ic
Windmill x10ic
Side Lunge x15ic
Long Snapper x10ic
Reverse Lunge x15ic
Toy Soldier x10ic
Mosey to the shelter structure for People’s Chair Commander Run around the building x2 each pax
Mosey up the parking lot, then transition to a lunge walk commander run to the wall
People’s Chair Heel Touches x20ic
Pulse Squats 10×10
People’s Chair Rockette Kicks x15ic
Side Shuffle the Bus Lot with LBCs on one end 20, 15, 10, 5
Duck Walk intervals to the hill
10 Monkey Humpers at the top, 20 Calf Raises at the bottom, Quadraphelia back to the top. Repeato decreasing reps by 2.
Take a lap around the track slowsey the curves, sprint the strait away.
Back to the getaway cars for MARY
Low Flutter x15ic
Homer to Marge a few times with stretching mixed in.
RECOVER RECOVER
MOLESKIN:
-There we’re more than a few cars pulling in at or after 530. I would hate for the westsiders to get a reputation for being late, but dang. So, at the risk of being yelled at and ostercized, I’m gonna say it: Be On Time! You miss so much 2ndF when you’re late.
-I had a great time Qing even though I’m still on the mend. I was a little worried no one would show bc of the preblast, but I think everyone suffered together and ended up having a good time. The pax were hard workers this morning!
-Thanks to Rodeo for a great closing prayer. He is so eloquent when speaking to the Big Man on behalf of the pax.
-Looking forward to Drebins VQ next week. Bring it, brother!