4 started their day off with the Standard
0529 and at least half the Q team is there
0530 Disclaimer is given and Mater takes the lead
WARMUP
SSH (IC) x 20
Plank Jacks (IC) x 10
Toy Soldiers (IC) x 10
IST (IC) x 10
Mosey to the track. Watch for oncoming (runner) traffic
THE THANG
Mosey lap around the track stopping at the hill at the straight-a-way
5 merkins at the bottom of the hill, 10 up top, 15 back at the bottom, 20 at the top
Quadraphelia lap
5 monkey humpers at the bottom of the hill, 10 up top, 15 back at the bottom, 20 at the top
Quad-feel-ya lap
Getting concerned about the looks he's receiving, Mater hands the reigns over to YHC
Mosey up to the side parking lot
Group 1 starts at the first line, lunge walk to second line and does 1 merkin, lunges to second line does 1 squat, lunges to next line does 2 merkins,…all the way to 9 merkins and 9 squats at the end
Group 2 does 30 LBC's to give Group 1 a head start and follows suit, and Group 2 does their LBC's at the end.
18 lines equals ~72 lunges, 45 merkins, and 45 squats
Mosey to the trees by the road. Working on lateral movements, move quickly side to side between each tree figure 8 style, and at each gap between the trees, do 2 Opollo Oh-nos…not sure but felt like 200.
Gather at the gate, mosey down and at each island do 10 CDD (except island #2 where the PAX caught onto YHC's lack of cadence calling…"meow")
Circle up
#22 Merkins
MARY
LBC's (IC) x 15
Low Flutters (IC) x 10
Low Dolly (IC) x 10
Flip Over
Alternating Shoulder Taps (IC) x 10
Australian Snow Angels (IC) x 10
Dr. W's (IC) x 5
Recover Recover
REFLECTION
John 13:34-35
34 “A new command I give you: Love one another. As I have loved you, so you must love one another. 35 By this everyone will know that you are my disciples, if you love one another.”
Pretty simple in these times to just love each other. You are not guaranteed love back, but plant that seed.
Count-o-rama
Name-o-rama
Mater prays us out
MUMBLECHATTER
-Lots of yammering about how we got the Q, but we used the ole Denver saying that goes along the lines of "Well the calendar was open when I logged in." Some mentioned all Q's have to be approved by Mona Lisa but he didn't have much to say. 😉
-However, by the end, the PAX were asking us to fill up the Q sheet so Mater and YHC may need to consider a scheduling a co-Q tour.
-Some were not aware that quadraphelia deletes mileage on Strava so it was good to pass that tip along. Additionally, many had never ran 400m quadraphelia (much less two) so there's that they can check off their bucket list.
-Olive volunteers to run a Q school, so looking forward to that coming soon.
-Thanks to Denver brothers Marker and Finkle for making the trip over (and watching our six)
-TClaps to Motorpool for doing his Couch to 5k training right after the beatdown.
-Good to see all the runners out working hard. I know you tag them here sometimes so sound off and I can add.
-Good to visit this great AO and group again. Lots of options so if you've never Q'd here do so soon.
–***VQ ALERT*** at ELHS Mustang in Denver this Saturday at 0700 as brother Toto leads his first workout.
Always a pleasure to lead and be led by the F3 Family,
Mater & Hefty