I always enjoy my monthly visit to Q at the Graveyard – F3 Lexington’s original AO. After feeling sympathy pains in my right clavicle following the tragic injury suffered by Aaron Rodgers at the hands of a (edited for content) Minnesota Vikings player, I decided to put the PAX’s collar bone/shoulder area to the test with an all-out assault consisting of plenty of T-Plank Merkins (a new exercise I’ve refined over my past few Qs and coming to an AO near you), Burpees and In Cadence Bear Crawls. We also threw in lots of deep In Cadence Squats and covered 2.3 miles of River Bluff real estate, which is not bad for a 45-minute workout that includes that many reps. When my watch read 6:15, work had been done by all, and the coolness in the air had been defeated.
For those who require even more details, here’s how it all went down…
WEATHER
49 – cool & breezy
COP
MOSEY to bottom of Cemetery Hill for COP
SSH X 25 IC
SQUATS X 16 IC
* Stop in mid cadence to dodge incoming cars – head up Cemetery Hill for rest of set
SQUATS X 9 IC
T-PLANK MERKINS X 25 IC
* Head to top of Cemetery Hill for rest of COP
BURPEES (6-ct.) X 25 IC
THE BEATDOWN
MOSEY to top corner of Crypt parking lot
SQUATS X 20 IC
T-PLANK MERKINS X 15 IC
BURPEES (6-ct.) X 10 IC
MOSEY to bridge
BEAR CRAWL across bridge IC
MOSEY to bottom of hill by tennis courts
BW RUN to top of hill
SQUATS X 20 OYO
RUN to bottom of hill
BW RUN to top of hill
T-PLANK MERKINS X 15 OYO
RUN to bottom of hill
BW RUN to top of hill
BURPEES X 10 OYO
RUN to bottom of hill
MOSEY to driveway just past football stadium
SQUATS X 10 IC
T-PLANK MERKINS X 10 IC
MOSEY to end of running trail by parking lot
BURPEES (6-ct.) X 10 IC
Mosey to shovel flag
RECOVER
ANNOUNCEMENTS
* Julep has the Q on Thursday
* John Flanagan Memorial 10K – November 11
* Sign up to Q at Crypt in December – Crypt PAX will be Qing at Graveyard in November
PRAYER REQUESTS
* PRAISE – Good Hands’s new baby has arrived!
* PRAISE – Tardy’s new baby has arrived!
* Spackle – Continue to pray for his health
DEVO
As many of us followed Crack’s Iron Man journey, it was awesome to see him use this experience to honor the memory of our brother Cheech rather than collect glory for himself. Undoubtedly he had trained enough to complete this amazing on his own strength, but he chose to carry the memory of his fallen friend with him and surely received a great deal of strength along the way. I challenged the PAX this morning to continually reflect on what the words “LEAVE NO DOUBT” mean for them and to put that into action every day – starting today!