PAX: Xerox, Patch, Stick Shift, ESL, Scooby Doo, Bull Dog, Sacked – QIC

7 HIM’s posted Sweat Angel on a hot and humid July morning. A bit of Q fail right out the chute when we stationed the flag and conducted the workout one light pole down from the normal spot. It has been awhile since my last Q. The PAX were kind of enough to give me a pass and at 5:30 a.m. we got right to it.


  • Imperial Walkers x 15ic
  • Sun Gods x 12ic each direction
  • String Rippers x 15ic



3 Sets of 3 exercises performed 4 times each before moving onto to the next set.

  • SET 1
    • Overhead Press x 10
    • Bent Row x 12
    • Goblet Squat x 15
  • SET 2
    • Bicep Curl x 10
    • Flock of Seagulls x 12
    • Monkey Humpers x 15
  • SET 3
    • Tricep Kickback x 10
    • Merkins x 20
    • Lunge x 10 each leg


  • SET 4 (Bonus Rounds)
    • All of the above exercises in order as listed


  • SET 5 (Final Bonus)
    • Overhead Press x 12
    • Bent Row x 12
    • Squats x 15

With time running tight we finished out with some Mary



  • Freddie Mercury’s x 15ic
  • E to K x 10ic each side
  • American Hammer x 15ic


  1. Every Thursday there is a Q Source discussion topic discussion in the Starbucks/Earthfare parking lot. Led by Patch. All are welcome to join in the meaningful discussions.
  2. Keep your eyes open for the next service opportunity to help feed the shift change employees at Cone Womens Hospital. Matlock will advise on the next dates in August

Fun group this morning. Plenty of good mumble chatter regarding my playlist. Xerox leading the PAX in Monkey Humpers while the song ” EXPRESS YOURSELF” played in the background did not go unnoticed :). Everybody gave a great effort!

Aye, Sacked