VQ and 15 Minutes of Mary

  • Workout Date - 05/12/2015
  • Q In Charge - Duplo
  • The PAX - Hook & Ladder, Seal, Cabin Fever, Tea Bag, Slug, Duplo
  • AO -

6 men emerged from the gloom this morning for my first Q. Hopefully I didn’t mess anyone up too bad with my cadence counting!! Thanks to Hook and Ladder for bringing a truck load of concrete block – greatly appreciated.


Imperial Walkers



High Knees



The Thang

Grab a block from H&L’s truck

  • 7’s reverse curls OYO
  • Triceps Extensions– 15 IC
  • 7’s regular curls OYO
  • Triceps Extensions – 15 IC


Mosey to a picnic shelter


  • 11’s Dips and Muscle-Ups


Mosey back to Flag



Do each exercise for 30 seconds. Rinse and Repeat 3 times.

  • ¾ sit-ups
  • Russian Twist
  • Back Scratchers
  • Freddy Mercury
  • Boat/Canoe
  • Side Plank Hip Dips (Each Side)
  • Heels to Heaven
  • Elbow-to-Knee (Each Side)


Mosey to the Covered Bridge


Grab a truss and hang there stretching those abs out. Hang until time is up.





Jackalope – 5/16, Wren Flud Run – 5/30, Dave’s Run @ Anderson U. – 6/6, Doodle Trail 5K – 7/16

Prayers for Duplo’s Sister-in-Law that has an upcoming surgery.


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