Goal: To Push Everybody
Monday of Carpex Respect Week
I had never Q’d a running workout, so this was a test for me. All of my other Q’s were at Tortoises or Hells Bells or Tin2Iron – all low to no running AOs.
Not known as a runner, this would be a challenge to me. So I put together a few pearls on a string to get more than a mile in.
Many Respects showed up! Thanks for your support. Were you expecting an old man workout? Sorry…
No FNGs, no disclaimer, and a forgotten reminder to “push yourself”
Pledge to the Flag
Mozy to parking lot for Warmup
3 Slow Good Mornings R/M/L stretch
SSH x15
Sir Fazio arm circles F/R X10 low to high
Mtn Climbers x15
Plank Jack x15
Calf Stretch R/L
Runner Stretch R/L
THANG 1
Mozy to top of hill for 7’s:
Burpees at top, – start at 6
Dips at bottom on rail, – start at 1
Run between decrease # of burpees, increase # of dips keeping that 7 count
THANG 2
Mozy to rocks for increasing 5 count: (5/10/15/20/25)
Rock your body on one side of parking lot
Run to other side,
Boxcutters on other side
Bear Crawl back
We got to do a few of the 25 Rock Your Body’s before returning rocks
THANG 3
Mozy to Basketball court for Plank Circle of Merkins:
circle up in plank position
each PAX gets up and runs around circle
2 hand-release merkins when PAX return to their spot
repeat all around the circle
Mozy back to parking lot for Mary
‘Merican Hammers x20
Freddie Mercury x20
Dying Cock-a-roaches x15
Low Slow FluTTer x15
Control Freak Merkins x10 (Red Ryder)
Something x10 (HGTV)
WWIIs x10 (Bubba)
Hello Girl Dollys x10 (Flenderson)
HaveANiceDay
16 PAX Counted and Named.
Announcements
Reminder to visit the #qsource channel on slack for leadership training – 5 questions/week on a topic led by YHC
If looking for a mentor, visit the #whetstone channel on slack
Prayers & Praises
Red Ryder’s Mom has been hospitalized again with pneumonia
Bartman’s father is also in the hospital
Prayers for Build-A-Bear’s heart surgery today
NMS
The younger PAX kept referring to old people stuff like Depends, Metimucle, and Werthers Original hard candy. I didn’t know what they were talking about, so I mostly ignored them. But did you know that adult diapers are outselling baby diapers in the United States?
I had another Thang planned just in case we had extra time. We didn’t, but I heard that chicks dig a big weinke, so I had that covered.
Run distance was about 1.7 miles. Maybe a bit low for A-Team, but not bad for a Respect Q.
I could really feel that merkin circle and noticed that most of the PAX got near their limit in plank time. I consider this Goal accomplished.
Thanks to Henny Penny for picking up the six.
And Bootlegger for taking us out in prayer.
“Tell me, What is it that you plan to do with your one wild and precious life?” – Mary Oliver
Playlist
Run-Around – Blues Traveler
It Keeps You Runnin’ – The Doobie Brothers
Runnin’ with the Devil – Van Halen
Run To You – Bryan Adams
Born to Run – Bruce Springsteen
Take The Money And Run – Steve Miller Band
The Distance – Cake
Running on Empty – Jackson Browne
Runaway Train – Soul Asylum
Run Like Hell – Pink Floyd
Runnin’ Down A Dream – Tom Petty