Is that a Q in your pocket or are you just glad to see me…

QIC: Sidekick
Date: 11/26/2018
PAX: Fast Lane, Flemish
AO: Beast Ridge

Conditions

46 and WINDY.  25+ mph

The Disclaimer


COP

SSH ICX20; Good Mornings ICX10; Mercans ICX10; 3rd Grade Exercises ICX12; SSH ICX20; Walking Lunge ICX15; Frankensteins ICX20

The Thang

Mosey to the stadium steps, the long way around so our dainty feet don’t get wet

Starting at the first step not on the ground, see above, we perform the following cycle:

5X Ircans; box jump up; 6X step ups with high knee each leg; box jump up; 7X dips; box jump up; 8X Dercans; spider man crawl down the stairs to the starting point.

Rinse and repeat with increasing reps – {7,8,9,10} – {9,10,11,12} – {11,12,13,14} – {13,14,15,16}

Now that we have worked on some strength and dexterity, time to work on cardio.

So we ran the loop.  I was setting the pace at 6:30 mile.  We would run for 3/4 mile and then walk for a spell because my head felt like it was going to explode for some reason.  Then run again.  The last section I ran a 5:00 pace and Flemish hung right there with me.

We arrived at the flag with about 10 seconds to spare

 


COT

Today we talked about Accountability.  In the home, in the office, in F3.  being accountable to those around you, for the good and the bad, is important in building relationships.  Accountability breeds trust and trust builds bonds that last.  So, be accountable.


Moleskin

I think Flemish was trying to distract me today by talking about textiles and cool things like that on one of our walking segments.  It was longer than the others and almost made us late to the flag.  So you Qs out there watch out for sneaky Flemish.


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