It was an honor to lead you men out this morning for my first Q. We had 15 strong on the heels of the 15th anniversary of 9/11. Even though many of us may never understand the sacrifices of so many, throughout the work out we had a few opportunities to show some respect. I hope you enjoyed the challenge, enjoyed a few new exercises to the Hooch and a little sore in a new found muscle.
The Warm Up:
Mosey around the lot. A few high knees, butt kicks, arm circles, shuffle and even some back petals to bring it back to pick up some late arrivals to complete out Pax of 15.
Circle up for Side Straddle Hops, Imperial Walker, Windmills and Cotton Mill in cadence.
The Thang:
Mosey across the street. Pair up for Indian runs double time. We sprinkled in a little competition for some bragging rights as we went two by two. With the odd number, Piggy continued to blow his imaginary partner away.
We worked our way through the parking lot to the fire pit arena to use the stone benches for 20 x 5.
20 – jump ups
20 – dips
20 – frog sit ups
20 – Ballerina Squats
decline plank to wait for the 6.
20 – decline merkins
Rinse and Repeat
After a ten count, down to the lake path. Firemen carry to the Chapel Hill to honor those brave firemen. Once at the hill, wheelbarrow up, then crab crawl back down, each partner got a go.
Back in Indian Run formation for some double time. Around the parking lot and back toward the flag. Broke up to lunge walk past Hurricanes.
Moseyed at our own pace back to the flag. Bear turned into a Rabbit and showed the kick.
Four corners with 15 merkins on the curb, 15 big boy sit ups, 15 squats and quick feet on the curb.
Called the Pax in for 15 burpees and 15 group big boy sit ups to remember the 15th anniversary.
The Q left a few minutes on the clock so Boomer jumped in for a core strength opportunity. 6 inches, dolly and something else Jane Fonda does.
COT:
Boomer’s father-in-law and family needs prayers for strength, a few praises and wishes of encouragement for the Pax.