Impromptu Q

02.04.19 @ The Brig

PAX: Hard Hat, Squid, Bartman, Schnitzel, Mini Van, Shingles, Spicoli, Radar, Spaulding (QIC)

Conditions:  Upper 40’s with just a little wind…perfect!

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

SSH x 25 IC

Arm Circles x 10 IC (both ways)

Raise the Roof x 10 IC

TTT x 10 IC

IW x 10 IC

Merkins x 25 OMC

Squats x 25 OMC

Mosey the parking lot loop

Thang:

11’s with Merkins and V’ups – start in the parking lot at the 1st lamp post for 10 Merkins, mosey to to the 4th lamp post for 1 V’up.  You know the drill.

Mosey the parking lot loop

Burpee suicide x 5 – 5 burpees every time you come back to the first lamp post.  Suicide run to 2nd, 3rd and 4th lamp post.

Mosey the parking lot loop

Lt. Dan’s: 1 Squat: 4 Lunges……..up to 9 Squats: 36 Lunges

Merkin suicide x 10 – 10 merkins every time you come back to the first lamp post.  Suicide run to 2nd, 3rd and 4th lamp post.

Mosey the parking lot loop

4MOM

Flutters x 50 IC

Back Scratchers x 15 IC

American Hammers x 15 IC

Merkin x 20 OMC

DONE!

COR

NOR

Announcements:

-Q openings for Feb

Prayer:

-Unspoken

-For Squid’s dad and Shingles mother-in-law

Moleskin:

-There was no Q scheduled for today.  YHC jumped in.  I was considering the ‘NUC’ (ask Squid) but decided against it since most PAX were recovering from some Super Bowl indulgences from the night before

-“Hard Hat, keep you legs straight during flutters”

-“Spaulding, if you need help counting candence during merkins, let me know”

-Rumor is we may have some MOB visitors on Wednesday at the Brig

-YHC confused the PAX when we didn’t complete Lt Dan’s last set of 4:40.  I wanted to get one more suicide in.

-2.4 miles completed!

Until next time ~Spaulding

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