• When: 09/15/15
  • QIC: Hee-Haw
  • The PAX: Gulag, Nikita, Welcome Week, Fartlek, Rich Rod


Last Minute Q at the Spur

6 men showed up in the Gloom this day. Here’s what we did:

Disclaimer

The Thang:

Lap around the big field.

Circle up:

20 SSH IC
20 Squat Walkers IC
15 Shoulder Tap Merkins IC
12 Lil’ Arm Circles Forward IC
12 Lil’ Arm Circles Reverse IC
20 Squats IC
35 Flutter Kicks IC

Fast Mosey across the big field to the Pull-Up bars

Partner Up.

Merkins
P1 does 10 Merkins, while P2 holds high plank
Flip-Flop
Rinse and Repeat until the group has done 100 Merkins total
Hold High Plank until all groups finish

Squats
P1 does 10 Squats, while P2 holds Air Chair
Flip-Flop
Rinse and Repeat until the group has done 100 Squats total
Hold Air Chair until all groups finish

LBCs
P1 does 10 LBCs, while P2 holds 6 inches
Flip-Flop
Rinse and Repeat until the group has done 100 LBCs total
Hold 6 inches until all groups finish

Pull-Ups
P1 does 10 pull-ups, while P2 runs to second light pole and back
Flip-Flop
Rinse and Repeat until the group has done 100 pull-ups total (#crowdpleaser)
Hold High Plank until all groups finish

Mosey over to the Brick Bleachers

Box Jump up each bleacher to the top
Bear Crawl back down, stopping at each bleacher to do 5 Derkins (Decline Merkins)
Rinse and Repeat times 3

On third rep, box jump and then do 5 Squats at each bleacher
Bear Crawl back down, stopping at each bleacher to do 5 derkins

Run back to other end of the big field

Light Pole Suicides
Rinse and Repeat times 3

COT

BOM – Hee-Haw

Moleskin

YHC rarely gets to be the War Daddy…except at Spur. Good to see these guys keeping at it. Great AO by the way.

Announcements

– Q-101 is coming to the #TheSpur on Saturday 9/19/2015…be there

– #Blitz launches 9/29. 5:45-6:15 at Memorial Stadium in Rosewood. EH your Rosewood friends. Cornstache is AOQ.

– MudRun sign ups continue. Sign up now, form your team later. Just sign up. You can do it HERE

– P200 prices increase at the end of the month. The P200 is a great opportunity for those who would like to be a part of a relay team. It’s also a great opportunity for relay veterans to ramp it up a knotch and do something crazy like an ultra team #choosetheharderthing.

Other Stuff

That’s all…for now

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