We Don’t Need No Stink’n Q!

To my surprise the Q sheet for today was filled and I didn’t have to go begging. To my (and everyone’s) surprise only 5 PAX were on the pad not one of them was the Q. And this is how an Impromptu Q is made.

Conditions: 68 degrees – Cool clear morning (welcome Fall)

5 PAX: Coach K (QIC), Big Easy, TP, Cookie Cutter, Handy Manny (QIC)

Warm Up (by Coach K):

  • 25x’ish SSH
  • 10 burpees
  • 15x Arm circles forward
  • 10 burpees
  • 15x Arm circles backwards
  • 10 burpees – (we were cursing Ballcock at this point)
  • 20x’ish imperial walkers
  • 10 burpees
  • Mosey the whole parking lot and loop back to the wall

Thang 1:

  • 50 dips
  • 50 LBC’s
  • 40 dips
  • 40 LBC’s
  • 30 dips
  • 30 LBC’s
  • 20 dips
  • 20 LBC’s
  • 10 dips
  • 10 LBC’s

Thang 2 – Bluffton High entry steps:

First 11’s

  • 1 Derkin; bearcrawl to steps
  • 10 incline merkins; reverse bearcrawl to knee wall
  • Repeat to
  • 10 Derkin; bearcrawl to steps
  • 1 incline merkins; reverse bearcrawl to knee wall

Second 11’s

  • 1 set of step-up’s; run to top of steps
  • 10 squats; run back to wall
  • Repeat to
  • 10 sets of step-up’s; run to top of steps
  • 1 squats; run back to wall

Mosey back to the pad

Mary (TP):

  • 5 pulls up
  • 25x’ish American Hammers
  • 10x 90 degree leg raises
  • 20x Freddy Mercuries

Done

NOR

COR

Announcements:

  • P200 – sell signs

Prayer Requests:

  • Keep Dabo’s family in your prayers for the sudden loss of his dad.
  • Keep Ragnar people in your thoughts as they run. Stay safe fellas.

Moleskin:

  • Coach K needs to be renamed Terminator, he’s tough and never slows down
  • Welcome back Cookie Cutter, he showed up twice this week and now has a few days to recover and repeat next week. “It doesn’t get easier, you only get stronger.”
  • This is a late shout out but Judge Judy and Whipper Will have really helped keep this AO going by leading these men

The PAX #’s at the Buck have been dwindling down. I was hopeful when school came back all the families would get back into routines and people would start showing back up. Ragnar has been taking a few PAX away, especially this week, so lets see how next week turns out. Everyone needs to reach out and get some old and new faces out.

Always a pleasure afterwards, not before.

Saludos

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