“Whose Qing, Oh we will be running”


Outlaw was looking for a Q yesterday afternoon as he has been recovering and it had been awhile since I had Q’d so I took the Paininsula Q. No plan came immediately to mind but I figured shooting off the cuff would work with the seasoned veterans at Paininsula.

The morning started off with a solo standard for YHC. Some ideas started to populate in the brain but what we would do would be up to who showed up. The pax apparently views my Qs as running with pain so that’s what was delivered.

5:30 – My usual lets roll was stated and we moseyed over in front of the yoga studio for the disclaimer, waiting for the stragglers, and a warm up.

Warm-o-rama

SSH 25x IC

IST 15x IC

Cotton pickers 15x IC

Slow windmill 15x IC

We are warm enough so let’s head to the rock pile by the fire station and grab a rock (not the traveling variety)

Thang

The curl (not sure how many we did as no one could count) Let’s say 19x IC

Overhead press 12x IC

Skull crushers 12x IC

Bent over row 12x IC

Squats 12x IC

W w/ rock 12x IC

Mason Twist 12x IC

Mosey to stop sign

Repeato previous rock exercises

Full curl (needed clarify for Outlaw) 12x IC

Overhead press 12x IC

Skull crushers 12x IC

Bent over row 12x IC

Squats 12x IC

W w/ rock 12x IC

Mason Twist 12x IC

Put rocks away and mosey to firehouse for Pledge of Allegiance

Mosey back toward launch stopping at neighborhood speedway for some DORA

Find a partner and flip flop running and exercises to complete

150 merkins

300 squats

500 LBCs

Yes I didn’t do the Murph, I elected to run about 7.6 miles.

Mosey back to launch after DORA for some more ab exercises

Freddie Mercurys 20x IC

Crunchy frog for Strom (not in attendance but a must) 10X IC

Feeling generous at 6:14 – Recover Recover

 

Count em off

Announcements – Christmas party this friday at 6:30 at Eleven Lakes and Water Wings OTB at North Meck Rec Center on Thursday morning

COT

Moleskin

Thanks Outlaw for sending a message out for a Q. It pushed me to get back into Qing. Its been awhile.

Thanks to everyone who came out and pushed me as well as themselves. Mumblechatter was great as always and strong work was put in by all.

 

Until next time,

Cousin Eddie