23 Pax braved a “brisk” morning for a cornucopia of thangs with Fannie and .edu (VQ) at the Q. It went something like this.

Mosey

Around the park to the bottom of the big parking lot with Fannie and .edu in front instead of their usual position “taking care of the six”.

Warm-O-Rama 

SSH x 21 (IC), 17 Sungods forward, 16 Sungods in reverse, 23 Nolan Ryans, 20 Parker Peters, 20 Monkey Humpers. .

Crazy 8s

8 minutes total, Run a figure 8 between 4 cones in the big parking lot. 8 reps at each cone, 4 burpees each time you cross the middle. 1) T-Bar Merkins 2) Wojo Squats 3) WW2 Situps 4) Lunges (8 each leg).

Railroad

From the bottom of the parking lot, Pax got in two lines like an indian run. Pax planked while guy in back ran/jumped over each pax. At the end of the line he took 5 steps and dropped into a plank. We laid tracks all the way to the bathrooms switching every time YHC got to the front of the line from plank to merkins to flutter kicks (jumping over chests yikes) to elbow planks (“But I didn’t bring my pads” says Amphibious) to flutter kicks to to Cindy Crawfords left side to Cindy Crawfords right side (thanks for the suggestion Nancy). There were a couple of near misses and the headlamps created a few “deer-in-headlights” opportunities but good times were had by all.

Partner Relay

From basketball court, grab a partner, preferably of different size/speed. Partner A does exercise, partner B goes down to the tree and back running, bear crawling etc. Working toward 100 total between partners.

100 Squats -> BEAR CRAWL DOWN RUN BACK

100 Shoulder Taps -> SPRINT

100 LBCs -> HIGH KNEES

100 Nolan Ryans -> SPRINT

100 Dry Docks -> CRAB WALK DOWN RUN BACK

100 Plank Jacks -> SPRINT

Most got to Dry Docks before we called time for Mary

Mary aka Time for Nancy to Mumblechatter about the Amount of Instructions and Lack of “Recover”s

Freddie Mercuries

Plank Around the Clock aka Breakdancing

Xs and Os

Flutter Kicks

American Hammers

Announcements

Need more Qs. Put that Q School Diploma to good use. Contact Explosion.

Jamestown Monday Prophet has some HPU guys Qing and would love some support there. Boatshow could go and be the old guy.

Calculus VQ at Stampede Thursday.

2nd F’s tonight at Tap Room and Potent Potables

Fannie is hosting a house concert for friends Jenny & Tyler. Would be a great date night to bring your Mrs. Their music is here: http://jennyandtyler.com/ . Tickets sold here: https://www.eventbrite.com/e/jenny-tyler-in-greensboro-nc-tickets-21234068671

Thanks for the opportunity to lead.

PAX: Fannie, Guinness, Beaver, Amphibious, Nancy, Light Year, Refi, 3-for-1, Earl, Estrogen, Leverage, Calculus, Boatshow, Prophet, Cheesy Poof, Betty, HUD, Hackman, UGA, G-String, Gold Digger, Explosion, .edu

QIC: Fannie, .edu (VQ)