- When: 10/20/2017
- QIC: Gazelle
- Pax: Cat Scratch, Chainlink, Gazelle, Lil John (2.0), Nottingham, Otown (RESPECT), Polar Bear (2.0), Richard Simmons, Roll Call, Rootin Tootin, Skeet, Southern Fried (RESPECT), Spinal Tap (RESPECT), Wimpie
San Fran put out the need for a Q yesterday on the site-Q board and I sat back waiting for someone else to volunteer. A few hours passed and I saw a tweet re-asking the question. It has been a while since I have Qed. Mostly because it has been a while since I have regularly posted at official F3 AOs. I knew it was time for me to put my Q hat on and deliver a Gazelle-style beatdown, meaning plenty of ground covered and very little down time (no 20 counts).
The Warm Up
My favorite way to get warm on a cold morning, heck my favorite way to get warm up no matter the weather, we ran. One lap around the track. Top half finishers get a prize. At the finish do Lt. Dans for the 6 (4 lunges/1 squat, 8 lunges/2 squats, ect.)
The Thang
I’m gonna name this workout the Willy’s Murph because it’s kinda like the Murph but all wonky.
Catch me if you can (.5 mile)– around the track to the playground equipment.
Ladder – 1 pull up/2 merkins/5 squats; 2 pull ups/4 merkins/10 squats… 10 pull ups/20 merkins/50 squats
Catch me if you can (.5 mile)
Top finishers do Mary for the 6
Once the 6 is in: bear crawl in/out of wooden poles – lunge walk if your bear fails to crawl
Mosey to the #shovelflag
Pulled into the middle of the circle 3 PAX who have less that 5 posts experience (Cat Scratch, Chain Link, Lil’ John): they led a Mary exercise each – nice job giving the commands gentlemen.
Reminder: Next exercise is ________. Starting position move. In cadence. Exercise. 1, 2, 3… PAX says “1”
CoT
Prayers – San Fran’s wife, Shrimps Dad, Lil’ Johns friend and teacher battling cancer, 116 AO at 3rd Street, praise for ability to workout each morning.
BOM
Moleskin
If you haven’t Qed yet, just do it. If you haven’t Qed in a while, just do it. If you have a friend who has yet to post, tell them to, “Just do it!” Often times we talk ourselves out of things because we are afraid we will look stupid and we will fail. Here is a secret: we all felt the same way the first time we Qed a workout or did anything that stretched ourselves. You fake it until you make it. You screw up and learn from your mistakes. It’s how we learn and how we become better men. Confront the fears you have, don’t let them stop you. JUST DO IT!