Virgo’s Q
Warm-up
- SSHs 30
- Arm circles 12 forward 12 reverse
- Overhead clappers
- Seal clappers
- Willie Maze Haze
- Merkins slow count
The Thang
- Jacobs ladder: Start at the roundabout with squats then run up the hill to Waterstone Terrace (not the sign we all thought-further and steeper)
- started with 5 squats bottom and 20 burpees top
- ended with 5 burpees top and then 20 squats at the bottom
Nickelback’s Q
The Pax took a moment to celebrate the end of the Jacob’s Ladder marathon and turned their attention to YHC. I informed them that we were continuing the theme of exploring new territory at The Rock and we headed up the hill from the roundabout to the wall for glory!
- Wall Exercises
- Erkins 10 cadence count
- Derkins 10 single count
- People Chair 5 count down the line
- REPEATO 2X (3 times total)
The Pax then moseyed back to the roundabout for a little ring of fire with sprints. 1 Pax ran around the roundabout while the rest rotated exercises of 10 counts each until the runner completed their loop and returned to tag a new runner:
- low plank hold
- regular plank hold
- squat hold
In honor of Fish and Chips Q at the Duck & Weave the previous Friday we did some Carioca up the hill-right side first of course! We then circled around the flag for some Mary.
Mary
- LBCs 20x
- 6 inch leg hold, 5 count around the circle
- Freddy Mercuries 20x
- 6 inch leg hold around the circle 5 count
- Russian Hammers 20x
COT
- Hightower’s Travels
- Upcoming holiday travels
- No workout at the Rock on Christmas Day
Moleskin
Co-Qing is great. You get the rush of adrenaline of the Q while still the surprise of what’s next as a Pax member. As we continue to grow the Northern Province of Churham let’s remember to get better before we get bigger and co-Qing is a great way of doing just that! A solid group of men in Hillsborough pushing one another before during and after the workouts. That is what it is all about!
-Nickelback