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Mosey-ing with Moondance (02/07)

QIC: Moondance
Date: 02/07/2019
PAX: Candu, Cowbell, Dirk, Fabio, Fissure, Free Candy, Goose, Hobo, Iron Butt, Peanuts, Ringwald, Roadhouse, Sidekick, Skitch, Sunburn, Sunshine, The Count, Threeskin, VSquared, Venus
AO: Hill City

Conditions

Balmy and delicious.

The Disclaimer

F3 be free so no suing allowed.

COP

Short Mosey #1 to Blue Rhino
Imperial Walker x 15
Nancy Kerrigan x 10/leg
Annie/Alternating Plank x hold for 10 count each side
Slow Squats x 15
Push-UPS x 10
Short Mosey #2 to the circle in front of the stage
Same warmup 

The Thang

Short Mosey #3 to beginning of light posts in Renaissance
Febreeze
2/5 ratio of BB situps and arm presses while holding boat position at even numbered light posts along the riverwalk (2/5, 4/10, 6/15, 8/20, 10/25)
Short Mosey #4 to big steps in Renaissance
Bucket Brigade
3 lines of 7 PAX jumped down and up the steps, indian run style.
Short Mosey #5 to pavilion next to Mt Midoriyama
Bolt 45
Half of PAX did 16 (4 count to 8) upper half squats, lower half squats and full squats. Other half did 16 decline merkins, regular merkins and incline merkins. All in cadence.
Short Mosey #6 to the end of the last Febreeze
Febreeze back towards market street bridge
Short Mosey #7 to Blue Rhino for 2MoM

COT

“Logic makes you think; emotion makes you act.” 
PAX were encouraged to create an emotional attachment to their goals in order to spur achievement and action. 

Moleskin

Once again, Q was the only PAX with proper FOOTwear. Everyone was jealous.
Al Gore was held firmly and tenderly by all. At one point, PAX began requesting to stop holding him as he was getting heavy.
Q’s wife is dyslexic.

News

Continued prayer for cancer victims, new babies and babies on the way. The Battery attendance is holding strong. Good progress towards our FNG goal thus far (24/134). Good turnout at first Fellowship lunch.

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Moondance VQ

QIC: Moondance
Date: 12/20/18
PAX: BlackHat, Care Bear, Dirk, Free Candy, FNG-Geyser, Goose, Iron Butt, Laces Out, Ringwald, Roadhouse, Sunshine, Threeskin, VSquared, Vila, Venus
AO: Hill City

Conditions

Mid 40s, weirdly comfortable; it rained until almost the exact moment we started.

The Disclaimer

Disclaimed. I’m not a pro despite my choice of footwear. Know your limits, push them but modify as needed.

COP

Mosey to the big track in Coolidge. 4 half laps with 6 exercises at each stop, ending at stage:
15 sprinklers
10 cotton pickers
10 slow count merkins
10 flying sun god sobriety style (aka, nancy kerrigans)
10 pickle variations ( rotate between pounders, reverse, and one legged)
10 slow count squats

The Thang

Stay at stage in Coolidge
2 sets of each of the following with a partner:
– 8 Pickle Grinders, 10 Slap 5 Merkins, 16 Lunges
Tammy Wynette (partner dips and squats to 60, swapping at 10)

Mosey to the field on the other side of the walking bridge
Drunken Spartan:
50% sprint across half the field then 5 bodybuilders OYO
Bernie Sanders to the path opposite the bridge then 5 Dr Ws OYO
50% sprint across whole field then 5 more bodybuilders OYO
Bernie Sanders back to starting point for 5 more Dr Ws OYO
Hold Al Gore taking a dump (deep) until everyone finishes

Mosey to back to parking lot for COT and BOM

COT

The theme du jour: Slow is smooth; smooth is fast.
You can’t do something fast (i.e. efficiently) until you can do it right. And you can’t do it right unless you do it slowly (i.e. carefully; mindfully, etc). Keep good form during workouts. Work efficiently in other areas of your life to maximize your time and effort. After all, “working long hours is cheating”. -Gary Keller

Moleskin

Everyone was jealous of the Q’s footwear, especially Vila.
An appropriate amount of hell was given, Sidekick.
The count’s ears should have been burning as form was emphasized though not enforced to his standards.
As always, remember to keep your knees behind your legs.

News

Keep Lexington FiA family in your hearts; a member was killed during a workout.
No Q on Christmas day.
Several pregnancies and newborns to keep in mind.