- Workout Date - 03/09/2015
- Q In Charge - Longbottom
- The PAX - Uber, Slum Lord, Fluffy Nuget, The Hard Hat, Floppy, Banjo, Longbottom
- AO -
It has been over 4 weeks since my last Q and it was long overdue, even though it was not planned. YHC was sort of ambushed into leading this morning?
Warm-up
SSH x 30 IC
IW x 25 IC
Squats x 20 IC
Lunges x 10 IC
Merkins x 10 IC
Mosey to the LF play ground
Pain Stations (3 time around)
10 x Pull-ups
15 x Dips
20 x squats
Mosey around to bottom of JKPres
Circle up for Jack Webb: 1 merkin : 4 air presses upto 10:40
Mosey to JKPres upper parking lot and partner up for Dora 1,2,3
Squats x 100
Little squat jumps x 200
calf raises on the curb x 300
Mosey back to LFE play ground for 1 more rep of pain stations
10 x pull-ups
15 x dips
20 x squats
Mosey to Aldersgate car port for COP
LBC x 30 IC
Merkins X 10 IC
BackScratchers X 30 IC
Werkins X 10 IC
LBC’s x 20 IC
Diamonds Merkins x 10 IC
Mosey around AUMC back to upper parking lot
Hard to lead last two minutes of mary
3 ct. Freddy Mercuries x 15
leg throws for last 20 seconds
Great job by the pax today and nice to be back Q’ing. Weather was almost Spring like!!!
Prayer: Annie Oakley’s mother-in-law
Announcements: Come out to the valley for Bible study on Wednesday at 11:30 coffee underground.
As always it was a pleasure to join you gentlemen in the gloom.