QIC: Co-Q (Threeskin and Prosciutto)
Date: 03/13/2019
PAX: The Count, Geek Squad (Respect), Milkman, She Shed, Ohms, Money Ball, Threeskin, Prosciutto
AO: Lions Den
Conditions
Pleasant. Shooting stars (at least two of them) – which meant clear skies – something that we haven’t seen much of lately. Nice. Positive vibes, positive HIMS in the Pax
The Disclaimer
Threeskin delivered promptly at startex. Did well
COP
1/4 mile warm up in 4 counts (8 counts for the counting impaired)
SSHs IC x 10
Arm Circles IC x 10
Forward Fold IC x 10
Merkins IC x 5
Mosey to next corner
SSHs IC x 10
Reverse Arm Circles IC x 10
Reverse Lunges IC x 10
Merkins IC x 5
Mosey to next corner
SSHs IC x 10
Seal Claps IC x 10
Squats IC x 10
Merkins IC x 5
Mosey to next corner
SSHs IC x 10
Abe Vagoda IC x 10
Lunges IC x 10
Merkins IC x 5
Mosey to starting corner
SSHs IC x 10
Overhead Claps IC x 10
Merkins IC x 10
Prosciutto’s Gold Chain IC x 10
PAX officially warm: handed Q to Prosciutto
The Thang
At this point, the PAX had already completed one 1/4 mile and more on that to come later…
All Cadence counts from this point forward will be 3/4 time signature to a 6-count beat; exercise on the up-beat only. If you’re confused or out-of-sync – you will be laughed at, spit-on and berated mercilessly. Only God can help you now…
Head over to concession stand wall for the…
Steam Engine Wall Sit Special
Snag a piece of wall:
Wall Sit x 10 IC
Come off of wall; Lunge x 5 IC
Wall sit w/ Muhammad Ali’s x 10 IC
Come off of wall; Lunge x 5 IC
Wall sit w/ Joe Frasier’s x 10 IC
Come off of wall; Lunge x 10 IC
Wall sit w/ Ray Lewis’s (Overhead press) x 10 IC
Come off of wall; Lunge x 10 IC
Wall sit w/ Bus Driver’s x 10 IC **In memory of Mr. Clean**
Come off of wall; Lunge x 10 IC
Return to the track for a merkin mile continuation, with breaks in betwixt
Remaining 3/4 Merkin Mile
Lap 1 of fellowship mosey = 1/4 mile; perform 25 merkins together
Lap 2 of fellowship mosey = 1/4 mile, perform 25 merkins together
Circle up on the Sponge Pad for 2 rounds of Circle Burp:
Round 1 = SSH while each Pax takes a turn to call “Down” to signal a burpee by all PAX
Round 2 = Squats while each Pax takes a turn to call “Down” to signal a burpee by all PAX
Return to track for final Lap
Plank IC x 10 IC
Arm Up Plank IC x 10 IC (R/L)
Circle up for Nolan Ryan’s for a few rotations around the 8 PAX present
MARY
Table saw
Hollywood
Boat-Canoe
Pistol LBC
Flutter Kick
COT
Psalms 27:4
“One thing have I asked of the Lord, that will I seek after: that I may dwell in the house of the Lord all the days of my life, to gaze upon the beauty of the Lord and to inquire in his temple.”
Prayers for Mr. Clean & Family
Prayers for Ohms’s wife returning to work
Prayers for The Count’s brother Bob
Moleskin
– 8-count the Abe Vigoda’s and you’ll definitely confuse the pax (or maybe just Prosciutto)
– Ohms shared this article about Testicular Bill of Rights in Georgia which encouraged an onslaught of MC
– Money Ball has a pretty bad high-ankle sprain AND STILL came out, slugged out a merkin mile with the cheetah’s and thanked everyone. T-Claps brother!
Where were you? What was your excuse?
News
03/30 Convergence in Collegedale