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
Recover
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
DONE!
Announcements:
Sell Signs for P200
Encourage PAX that have gone MIA to come back. Tag some new FNG’s to keep the Buck strong
Prayers
Paladin has s friend of the family (James) that needs our prayers for guidance and healing in his life
Moleskin:
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
