Rinse and Repeat

Stern does a fantastic job running Wednesday’s at BLP, and reached out almost a month ago about Qing.  Of course with that kind of notice, the only thing to say is yes.  The time had finally come and it was time to do the thang:

Good Mornings-10 IC

Don Quiote-10 IC

Circle Burp-21 total burpees with SSH mixed in.

Mosey around the track stopping at 4 total intersections for the following exercises:

10 Merkins

10 Diamond Merkins

10 Ranger Merkins

10 Werkins

Mosey back to the flag

Rinse and repeat all of the same exercises as before!

Mosey to the rock pile and partner up each getting a rock.  Some of the PAX complained of the depleted rock pile and how there were no “smaller” rocks!  I told them the FIA pile is across the way.  When you are partnered up, choose the smallest rock and throw it away and complete the following exercises:

5 OH Press

5 Squats

5 American Hammers

Partner B planks and flip flop.  Rinse and Repeat x3

Mosey around the circle for the 6, then back to the flag for 2 rounds of The Carolina Choo-Choo

6:15 Boom Done Thanks Tap

Prayer Requests:

HadAFarm- Dad fell on the cruise last week and recovery.

Grammar- Continue praise for my 2.0 as she recovers from surgery.  Doctor has given her the all clear, vision is excellent and just getting ready to begin Pre-School next week.

Announcements:

VQ Alerts:

Chimichanga- Sandlot- 8/21

Soft Shell-Eagles Ridge-8/21

Tiny Beers-8/29

Salty-Headlock him he is ready!

Panther-Get On It

The Little Mermaid-Schedule it soon!

Erie- Next Month

Moleskin:

Qing a Bootcamp is always fun, but still a challenge at times because you know numbers will be fairly big and there is always a variety of PAX with many different strengths and weaknesses.  The goal of this workout was simple, keep everyone together, complete a mile, and the same amount of reps together.  It is important when you Q, to Q your strengths, and I like to run, but not everyone shares the same good feelings about running.  It was important to still run because that is what we do, but do it together.  Mileage was not high, reps were not high, but everyone still seemed to get a solid workout in today and most importantly we started the mile together, and finished the mile together.  Pele was a trooper going back for the 6 with me, and Spinal Tap kept everyone engaged with the flutter kicks.  Remember, with all the VQ’s coming up it is important to Keep It Simple, and remember your are the Q so do what you want:

Also:

Next Exercise is…..

Starting(Not Ready) position move….

In Cadence….

Exercise

It is important to follow this so everyone knows when to start.  Cadence can be a bit challenging with VQ’s, so try it but not everything has to be in cadence you will be out of breath!

 

God Bless: Grammar