impromptQ

Preamble:

Well, the call for a QIC went unanswered, and the HC request was mighty quiet, so I decided to grab the Q and possibly show up for a one man BD. Much to my surprise, we had three total pre-ruckers (who were also on garbage pickup patrol) and one pre runner. As we made our way back to the flag to begin I was surprised to see multiple cars making their way into the parking lot.

Disclaimer, and a note that the Q would be a bit of an impromptu Q since I thought I may be alone, and we were off.

Warm-O-Rama:

Over to the flag for some warm ups.

SSH

Copperhead squats

Weed pickers

Imperial walkers

Forward arm circles

COVIDS

Off to the fun hill for Thang 1.

The Thang:

Thang 1: Burp Back Mountain

Partner up. Partner one runs the hill while partner 2 does burpees. Keep doing them until you get to 100 as a group. We started running the hill backwards, and quickly realized forwards was the way to go.

Thang 2: Four Corners on the track

Noticing that the nice turf field was open, I had to take full advantage of the opportunity. First to the track for four corners.

Sprint to the first corner and do 20 squats.

Lunge walk to second corner, 20 squats and 20 Mercans

Sprint to the third corner, 20 Squats, 20 Mercans, and 20 Monkey Humpers

Side squats to the forth corner (switching leading sides half way), 20 squats, 20 Mercans, 20 Monkey Humpers, and 20 Bonnie Blares (Alpha).

Thang 3: Mini Stadium of pain

If you know me, or have worked out with me, you know I love a good stadium stairs workout. So, time to repurpose a part of my Stadium of Pain workout.

• Up and down the stadium stairs twice, skipping a step on the way up, and then the following:
  • 25 squats
  • 25 dips
  • 15 step ups (alpha)
  • 25 v ups
• Up and down the stadium stairs twice, bunny hopping on the way up, and then the following:
  • 25 diamond Mercans
  • 25 Carolina dry docks
  • 15 gas pumpers
  • 25 flutter kicks

Before leaving, we did and up and down the entire stadium – 5 total times up and down.

Thang 4: Out to the main entrance on Birmingham Hwy to the first light pole. 20 Mercans at each light pole all the way back to the flag.

Had enough time for 4 different exercises for Mary, and done.

COT:

Prayers for those traveling and for other spoken and unspoken prayers.

Naked-Man Moleskin:

Was blown away by the number of guys out on a Spring Break Saturday, and of the willingness to try and clean up the Nirvana area. Love this AO and constantly impressed by the HIM that attend. Caffey out.