QIC: Co-Q (Fissure & Prosciutto)
Date: 01/01/2019
PAX: 9-Volt (Respect), Care Bear, Coin Purse, Cowbell, Deep End, Early Bird, Fabio, Fastlane, Fissure, Free Candy, Geek Squad, Gisele, FNG-Hector (Cesar Nicole), FNG-Hobo (TJ Mitchell), Jabooti, FNG-Loan Shark (Craig Smith), Milkman, Ohms, Picasso, Poacher, Prosciutto, Rug Doctor (Respect), Skitch, VSquared, Venus, Wuzntme
AO: The Landfill
Conditions
Lots of fog. Lots of humidity. Mid-50s. Gates closed, but no one cared. Got better anyways. Red Bank Po-Po showed up at 7:15am. Glad they have 7am on the sign…
The Disclaimer
This is F3. I am not a professional. You came here freely. Push yourself don’t hurt yourself.
COP
SSH x 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
SSH x 20 IC
Slow n Low Merkins x 10 IC
Slow n Low Werkins x 5 IC
8-Count Body Builders x 10 IC
Mosey to bottom parking lot by dog park
Carolina Dry Docks x 10 IC
Little Baby Arm Circles x 15 IC then reverse
Shoulder Press x 15 IC
Seal Claps x 15 IC
Mosey to Middle parking lot
Slow n Low Squats x 10 IC
Lunges x 10 IC
Flutterkicks x 25 IC
Little baby crunch x 25 IC
SSH x 10 normal pace, x 10 quick, x 10 quicker
The Thang
(Prosciutto takes hand-off from Fissure)
Given the large number of PAX today, Pro asked for the group to form two “flights” at the bottom of the very large hill.
1) BIG HILL RUN
Each flight would run up the hill. At the top, any ‘hands on knees’ from any pax would result in a burpee penalty.
Two runs, and 5 burpees total completed.
2) Wheel of Merkin (3 revolutions)
3) Partner Work
A DORA is a great exercise routine, but sometimes both partners do not do equal reps. So, call this an accountability Dora, if you will. Both PAX complete the same number of reps each to a total number.
Mosey to the rock pile along the uphill road, form two lines 2 by 2. The man across from you is your partner. Partner 1 – grab a rock.
Instead of a Dora, this is a stationary partner exercise with three exercises. While P1 is performing 25 reps of the called exercise P2 will perform another exercise AMRAP until P1 is complete. P1 hands rock to P2, P2 completes exercise for 25 reps and P1 completes exercise AMRAP. 3 rounds completed of 50 total reps each per partner
Round 1:
Squat with Rock / SSH; complete 50 reps each PAX
Round 2:
Curl with Rock / Lunge; complete 50 reps each PAX
Round 3:
Tricep Extension / SSH; complete 50 reps each PAX
**Run up park road until you see the speed bumps on the hill and cones
4) The Beast
The Beast (6 exercises repped 6x with sprints in between each cone; 6 exercises per cone) aka “Mark of the Beast”. Round assignments as follows:
1. Jump Squat
2. Wide Merkins
3. Parker Peter
4. Jump Lunge
5. Smurf Jacks
*6. Out of time…
Baton passed back to Fissure for a few minutes of Mary
Flutterkicks x 19 IC
Heel touches x 19 IC
LBC’s x 19 IC
American Hammers x 19 IC
COT
(Prosciutto): I generally struggle with New Year’s resolutions. Instead, I feel a year-in-review works better. Goals are a great thing, if you you’re a “goal person” that can take assessment and track progress of that. Truth of the matter is, most people aren’t dedicated enough to track that progress.
Besides, if the goal matters that much to you, why wait? What are you waiting for? Start now. Don’t just wait for a date on the gregorian calendar which is “fictitional” at-best (I know-I know— the word might not be “fictional”; see Moleskin).
So, a year-in-review is a great way to come up with what you’re going to do next. What worked? What didn’t? What can be better? That’s how I go about my next step. How I think about my goals. You should, too.
Moleskin
- Three FNGs takes hard work and determination when the naming comes. New Years eve made everyone brain-dead this morning
- Props to Venus for coming out, even though he was sick with mucous.
- Cleveland guys clown-car’d; nice effort
- Picasso has almost more goals than we had in Pax count for 2019 – well done – large aspirations
- “Fictitional” isn’t a word (yet), just ask Whittler and Fissure who laugh/point fingers at you when you mess up fancy vocabs; not funny guys – #feelingsHurt #sadPanda
News
- Saturday 01/05 – Cleveland Q-School at The Battery is going to be lit! Abcess will be there to show you the ropes
- Also, Saturday 01/05 – Chattanooga Inaugural CSAUP born out of stupid male testosterone and challenges to better the TEAM!