Q Switcharoo

Tonka our fearless Sue leader is out of town on a beach vacation this week and was looking for a Q.  After he asked, I immediately texted Abu and asked if he wanted to Co-Q with me and without hesitation he agreed.  The plan came together, and after 20 minutes, I stopped and asked Abu if he could take over.  Luckily, he had his weinke in his pocket and jumped right in.  The Pax had no idea what happened, and were more then grateful to have a planned Co-Q!

The Thang:

SSH-12 IC

1 Burpee to check for Sand Spurs

2 Rounds

21- KB Merkins

15- Thrusters

9- Burpees

Run to the tree

Mosey to the shelter for a 12 minute EMOM alternating arms

3 Swings

3 Cleans

3 Press

3 Snatches

3 Rack Squats

After my 12 minutes time was up, and my weinke ended.  I asked Abu if he could take over and off we went!  After some initial confusion, the PAX realized it was planned and the mumblechatter ensued…

Alternating KB Flow (10 exercises =1 complete rep) 10 reps (5 each side) IC (This was for Tonka…)

Merkin to 1 arm plank

Jump to feet

Deadlift

Row

Clean

Squat

Press

Swing

High Pull

Snatch

Windmill

Supersets

3 Rounds

Deadlift Jumps x 20 IC

Side Kick Through(Named The Rockettes I think) x20 IC (10 each side)

2 Rounds

Alternating Bottoms Up Clean to Backwards Lunge x20 (10 each side) IC

Beast Toe Taps x 20 (10 each side) IC

Prayer Requests:

Continued prayers for Bono and his family and the passing of his MIL.

Chimichanga and his aunt with stage 4 cancer.  Has gone home with hospice.

Joanna Fornes Cancer Treatment.

NoiDear’s Co-worker Melony Baldwin and the passing of her husband.

YHC’s wife and family.  We are expecting a baby boy December 6th, so prayers for my M.  Everything has turned out well so far 15 weeks in.

Announcements:

YHC has the Q on Friday at the stadium.  I think Chimi wants to come.

Lynard Skynard said he would do 10 burpees if Chimi shows to Ruck Ready tomorrow.  I agreed to do to also.  Who else is in?  Maybe he will do all of them if he does not show!

Moleskin:

Really had a fun time this morning and mixing it up with a Co-Q sometimes is the way to go.

I appreciate Abu and his willingness to jump in to help deliver the beatdown.  His portion of the BackBlast took 10 minutes to write! He also has velvety hands and his weakness is sand spurs.

Thankful for NoiDear a first timer at Sue to come out and play with some KB’s. That is a sweet head of hair!

So glad to see Bono and decide to use his big boy weight this morning. :)

Cheetah is going to get stronger using that big boy weight, maybe stronger then Bono soon……

Cousin It is as steady as they come. He has a 50 and brings it to every Sue Q.  He is quick to call people(me in particular which I need) out about using a heavier weight which I appreciate.  Glad he brought the 50 to admire this morning :)

Matlock called the PAX out about heavier weight, and I guess I listened.  Listen to Matlock and get rid of that 25 pound pocketbook.

And Chimi…..glad he came. One thing I have learned about my good buddy Chimi is that he will melt in the rain.  Glad it did not rain.

Much Love fellas!