QIC: Co-Q (Mrs. Baker and Mustang)
Date: 08/03/2019
PAX: Deep Dish, Rug Dr, FNG-Pumbaa, Abscess, Topless, Wuzn’t Me, 9 Volt, Fast Lane, Lazy Boy, Schnitzel, Sidewinder, ClothesPin
AO: The Battery
Conditions
Pleasant and Humid
COP
400m Mosey
SSH
Arm Circle Front, Reverse, Seal Claps – 20 count
Slow squat
Slow Merkin
The Thang
Pax mosey to the lower parking lot near the softball fields and count off into 4 groups
Four Corners on the Clock
Each group starts 1 minute of the note card prescribed exercise on the tone and complete as many reps as possible in 1 minute. At the end of the minute all groups rotate clockwise to the next station on a 30 second timer. Continue until all groups have done all four corners four times. Countdown timer keeps time from the speaker on the center of the parking lot
First Corner Merkins – Group 1
round 1 – diamond Merkin
round 2 – military merkin
round 3 – decline or pike merkin
round 4 – wide Merkin
Second Corner Lunges – Group 2
round 1 – lunges
round 2 – reverse lunges
round 3 – jumping lunges
round 4 – Jumping squats
Third Corner Abs – Group 3
round 1 – Big Boy Sit-ups
round 2 – Plank
round 3 – Crunches
round 4 – Flutter Kicks
Fourth corner Strength – Group 3
(With 40 or 50 lb sandbags)
round 1 – ground to overhead
round 2 – military press
round 3 – trisep press or bench press
round 4 – curls
After the 4th round, PAX go on a 1200 yd mosey and come back to the Parking Lot for 2 more rounds
First Corner Merkins – Group 1
round 2 – military merkin
round 4 – wide Merkin
Second Corner Lunges – Group 2
round 1 – lunges
round 2 – reverse lunges
Third Corner Abs – Group 3
round 1 – Big Boy Sit-ups
round 2 – Plank
Fourth corner Strength – Group 3
(With 40 or 50 lb sandbags)
round 1 – ground to overhead
round 2 – military press
PAX collect the sandbags and note cards and Mosey back the flags for COT
COT
Mrs Baker reflected on parenting and the impending departure of Mustang to the Navy. Parenting is challenging and not for the feint of heart, but like the Public Service announcement says, the most important part is to stay in the game. We are all challenged by the job, have some mistakes and victories, but children, like us are in God’s hands and have a unique purpose. We can have faith that if we trust Him and point to him he will take care of the big things.
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Moleskin
PAX were working and sweating with various mumble chatter around but nothing stood out particularly. FNG – Bloomin Onion / Pumba named and welcomed to the group.
News
Deep Dish on Q Wednesday
Welcome to our Brothers joining in from Knoxville
Plan on a re-test of the PFT in September after the Schenic City Mud Run
T-Shirt Order is set-up so expect a posting on Slack with details.
Coffeeteria at Aubrey’s for Walker Valley softball fundraiser