• When: 12/20/14
  • QIC: Weekend Special
  • The PAX: Candy Stripe, Dunphy, Quest, Treadmill, Nail Pop, Drip Leg, Granola, Netflix, Weekend Special


I think I’ll order the Weekend Special!

(written by and posted for Weekend Special)

9 motivated PAX posted on a cool, damp morning to receive the much anticipated Weekend Special SOLOVQ.  Treadmill, fresh off of his Best Attendance Award ironically arrived fashionably late. There was much mumble chatter throughout the morning amongst the tight knit group. Some seemed in awe of the QIC’s intensity of his VQ. So much so that Treadmill named it the “Adrenaline Q,” of which the QIC takes as the highest compliment.

Weather  40s and Dam

The Thang

Mosey to basketball courts

COP:

  • SSH x 20
  • WMill x 20
  • LArmCir x 20
  • Reverse x 20
  • TTT x 20
  • LBC x 20
  • Heel Touches x 20
  • Flutter kicks x 20
  • Iron Cross x 20
  • MClimber x 20
  • Grab a bench
  • Dips x 20 OYO
  • Incline Merkins x 20 OYO

Line up on the basketball court

  • Sprint to end and back x 3
  • Rinse and repeat Dips, Incline Merkins, and Sprints x 2

Mosey to brick pile and grab 2 bricks

Line up on one side of track

  • Curls for girls x 20 IC sprint to other side Merkins x 20 sprint back
  • Tricep ext x 25 IC sprint to other side Deep Squats x 20 sprint back
  • Shoulder press x 25 IC sprint to other side LBC x 20 sprint back
  • Side Lift x 25 IC sprint to other side Merkins x 20 sprint back
  • Overhead Claps x 20 IC sprint to other side Deep Squats x 20 sprint back
  • Tricep swings x 25 IC sprint to other side LBC x 20 sprint back
  • Frankenswings x 25 IC sprint to other side Merkins x 20 sprint back
  • Upright Rows x 20 IC sprint to other side Deep Squats x 20 sprint back

Stack your bricks

Mosey to the breezeway and get on a wall

Peoples Chair

Circle up for 3 minutes of IW

Mosey to parking lot for COT

Announcements:

2.0 Workout Christmas Eve at Graveyard at 8am

Prayer Requests:

Nail Pop’s friend

 

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