10 pax posted at Turning Point on a humid Thursday morning… rain heading our way.
Unfortunately, due to his M falling sick this week, our original scheduled Treadmill Q today had to be postponed due to him taking care of his house and family, as any good man should do.
Booster, Turning Point’s AOQ, had a great idea for a rock, paper, scissor competition with winner “Take All” for today’s Q spot. Those accepting the potential bid for Q were: Canseco, Booster, Quisenberry, Granola and Tater. To be fair, Tater beat Canseco in the final round for the title, but YHC elected to have a dual co-Q with him. A Tanseco Q …. if you would.
Weather-58 degrees, moist and humid.
The Thang
Mosey around the parking lot, working toward the back parking lot, stopping periodically to do the exercises below.
SSH x 12 IC
TTT x 14 IC
IWx14 IC
LBAC x 14 IC
LBAC(r) x 14 IC
Morrocan Night Club x 14 IC
Michael Phelps x 14 OYO
Imperial Squalker x 10 IC
Mountain Climber x 14 IC
T Plank Merkin x 5 each side OYO
Mosey to the back covered area.
Wall sit for the six.
Power side straddle hops x 10 OYO.
Wall sit(arms up, out, etc to keep it interesting)
This is where Tater passed the Q to Canseco.
Transition into prone position on ground.
Back extension stretch maintained for several seconds with arms fully extended onto ground below shoulders.
Prone upper body trunk raises… both legs and pelvis remain in contact with ground. Arms crossed at chest level, but not assisting with chest extension, lifting upper body (shoulders) about 8 – 10″ off the ground x 20
After recovering, alternate between individual straight leg extensions x 10 each leg while still in prone position.
Flip over to spine position for LBC x 20 IC.
Hello Dolly x 20 OYO.
Heel touches x 20 IC.
Return to prone position.
Superman’s x 15 OYO.
Mosey to enclosed brick wall structure.
Inclined merkins x 10
Hand walk to right until Q yells to stop.
Inclined merkins x 10
After finishing this set, all pax were instructed to maintain a midway plank position with elbows at 45 degrees. While maintaining this position, each pax went around the wall and performed 3 audible merkins then the next pax went, until the circle was completed.
Hand walk to the left until the Q yelled to stop.
Hand walk to right until Q yells to stop.
Inclined merkins x 10
After finishing this set, all pax were instructed to maintain a midway plank position with elbows at 45 degrees. While maintaining this position, each pax went around the wall and performed 3 audible merkins then the next pax went, until the circle was completed.
Hand walk to the left until the Q yelled to stop.
10 inclined merkins OYO.
Mosey back to shovel flag for some MARY.
American Hammer x 20 IC
Flutter kicks x 20 IC
Superman’s x 15 OYO
Announcements:
Feb 29th Convergence in Lexington
Prayer requests:
Molly Shealy – 6 y/o recently diagnosed with Leukemia
Dear Diary
Quis – 2 unspokens
Canseco – co worker of mine who lost a child 12 weeks into her pregnancy
Bross family having difficult family times with extended and immediate family health issues
Tater – Will W. with medical issues involving the kidneys
Devo: Taking a moment to look around the COT, it was important to point out that these men surrounding each of us is our community. We need to be there for each other as we can count on each of these men being there for us when we need them!
As YHC finished his last sentence…. the rain began to fall. Couldn’t have been more perfectly timed!