That was the Warm Up?!!

Q Date: 3.13.2018

No one was on the Q sheet for #TheBuck last night so your QIC had to step in and make sure this group of men got their mornings worth. #Leadbyexample

Conditions: Clear skies, 38 degrees (is it really March?)

PAX: Ballcock, Coach K, Joker, Madoff, Mr. Clean, Paladin, Moped, Ray, Big Spur, Handy Manny (QIC)

Q Intro

Disclaimer; push the man next to you

Warm up (The Thang):

10x IC (unless noted otherwise)

  • SSH
  • Bobby Hurley’s (OYO)
  • Squats
  • Tempo Merkins
  • Mountain climbers
  • Plank Jacks
  • Dirty Dogs
  • LBC’s (OYO)
  • Hello Dolly
  • Air Humpers

Repeat exercises increasing reps to 20x, then 30x

Mosey to the other end of the parking lot

Lt. Dan

  • 1 squat/4 lunges; repeat and increase to 10 squats/40 lunges

Run back to the pad

Captain Mary

  • 1 LBC/4 flutters; repeat and increase to 10 LBC’s/40 flutters


Sell Signs for P200
Encourage PAX that have gone MIA to come back. Tag some new FNG’s to keep the Buck strong

Paladin has s friend of the family (James) that needs our prayers for guidance and healing in his life

There were a lot of prayers during the “warm up”
There was no chatter after the “warm up”
Dirty Dogs were substituted for Donkey Kicks (good call)
This was not a tapering work out for P200 runners
#Notimeforbearcrawls #Notimeforburpess
Mr. Clean wants to punch whoever came up with Lt. Dan
Captain Mary deserves respect

Handy Manny – Saludos


Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.