As Fontier was kind enough to let me switch Q dates with him I figured it was appropriate to base today off of the Q he lead when I was named, This was my first Q in 2 years, and only my 2nd Q ever. thanks for the oppportunity to lead.
WARM O RAMA
Run to Park Crest/Wynfield creek
- SSH x20 IC
- Windmill x10 IC
Run to Mayberry/Parkcrest
- Mountain Climbers x 10 IC
Run to Mayberry/Parkcrest
- Mercans x10 IC
Karaoke and run to Parkcrest/Hughtorrance
- Freddie Mercury x10 IC
Quadraphilia up to the rock pile
Grab a rock and zamporini to the circle, put rocks down 1/2 of the group will do the exercise while the other half does the lap around the circle, in this order.
- Run around the circle
- Rock Squats
- Run around the circle
- Rock Curls
- Run around the circle
- Rock Press
- Run around the circle
- Rock skull crusher
- Run around the circle
- Rock burner
- Run around the circle
- Rock burners
- Run around the circle
- Burpees
- Run around the Circle
- Rock skull crusher
- Run around the circle
- Rock Press
- Run around the circle
- Rock curl
- Run around the circle
- Rock squat
Put your Rocks away
Run to Parkcrast/Hugh Torrance
- Lunge Walk Across the intersection
Run to the Clubhouse parking lot
MARY
- High, Low and middle Dolly- Ponch
- Dot the i- Toxic
- Touch dem Heels – Top gun
- The A-Rod, – Amen (this was a new take on the classic J-lo, show to know)
- 50x jackknife LBC's – Frontier (I shouldnt have allowed this)
- Box cutters and low plank
Recover Recover
This was a good one thanks for showing up and allwoing me to lead you fine gentlemen!