Race day beatdown at TheStation

  • Workout Date - 10/25/2014
  • Q In Charge - iTunes
  • The PAX - Zorro, Wally, Grr, Wig, Padre, WaWa, Oui Oui, Play-Doh, MapQuest, 1 FNG Zelda
  • AO -

Following my graduation (3 minutes beforehand) form Zorro’s Q school, I was please to lead the PAX (11 w/ 1 FNG) through some race day fun.  We visited the Circle Track, the Figure 8 and some Pit Road Pain Stations before returning to the Start/Finish for a guest appearance from Sally.

Warm Up:

SSH x 20 IC
Merkins x 10 IC
Imperial Sumo Walkers x 10 IC
(Imperial Sumo Walkers are Imperial Walkers from a deep “Sumo” squat inspired by F3 Punkin Spice stating that normal Imperial Walkers didn’t do much)

The Thang:

Circle Track DORA:
Pair Up (Size doesn’t matter)
One takes a lap around the circle, the other works the following

  • 100 Merkins
  • 200 Squats
  • 300 Dips


The PAX then took a meandering mosey to the amphitheater pausing to do lunge walks from drain to drain on the hill heading out from the picnic shelter.

In the amphitheater
Figure 8 Corra DORA: In the spirit of the ever entertaining Figure 8 demolition derby the PAX proceeded to go up on the right side steps, down the center, up the left side steps and back down the center to relieve their partner who was working the following:

  • 100 LBC
  • 200 Plank Jacks
  • 300 Flutter Kicks

Pit Road Pain Stations:
The PAX started at the bottom of the path for a run to the top and back.Lap 1: Stop at the first lamp for 5 Diamond Merkins, 10 squats at the turn and back to the start.
Lap 2: Stop at the second lamp for 10 Werkins, 10 squats at the turn and back to the start
Lap 3: Stop at the third lamp for 10 Merkins, the PAX kept at the squats until everyone caught up for the return to the start.

Mosey back to the circle for Minutes Of Sally.

The PAX were disappointed that Mary fartsacked, but perked up with a resounding groan of pain when Sally lead them through their core workout.  For the first half the PAX worked their lower abs with leg raises at 6″ when Sally said DOWN and at 90 degrees when Sally said UP.  For the second half they worked their upper abs by holding a situp position at 30 degrees for the DOWN and 90 degrees for the UP.

Wig – Prayers for Andy Wade who is facing a battle with a brain tumor, and a friend who is struggling with his war against addiction.  Praise for his family and the completion of week one with their son at home.

MapQuest – Praise for their son’s coming baptism and sleeping through the night.

Thanks for all that came out for my first Q.  It was an honor and a privilege to lead this group.

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