YHC wanted to make the first Q at the Duck and Weave AO a special one to commemorate the beginning of a new year and decade! Another F3 region posted a BB “A Good Q” so that seemed like a good start that YHC could build upon!
Warm-up
Starting at the base of the parking garage and working our way up, the Pax crushed the following in the gloom:
- Mosey to second level
- SSH (20 IC)
- Karaoke up next level
- Willie Maze Haze (10)
- Reverse Karaoke up next level
- Calf Raises 10 (IC)
- Awkward Skip up the next level
- Burpees (5)
- Bound up the last level then the Pax took the steps down to bolas negras
- 5 Burpees
- SSH until Cortes and Toast returned with headlamps #safetyfirst
The Thang
One minute jog then exercise. After each one minute jog we would add a new exercise. This was the “good Q” found online and how we made it great was selecting one Pax member to share their best gift received and best gift given over Christmas. We ventured on the Riverwalk eventually to Faribault Ln to finish in the Weaver St Market Parking lot right at 0614!
- 5 burpees/1 min run
- 5 burpees/10 merkins/1 min run
- 5 burpees/10 merkins/15 LBCs/1 min run
- 5 burpees/10 merkins/15 LBCs/20 Dry Docks/1 min run
- 5 burpees/10 merkins/15 LBCs/20 Dry Docks/25 Squats/1 min run
- 5 burpees/10 merkins/15 LBCs/20 Dry Docks/25 Squats/1 min plank hold/1 min run (did a bonus 5 burpees in this one as we tried to remember the order by memory and failed)
Mary
Mary was the last set of our routine with 35 IC Russian Hammers broken up in 15 and 10 and then YHC remembered we had to get to 35 to complete the trend of +5. So the final set was:
5 burpees/10 merkins/15 LBCs/20 Dry Docks/25 Squats/1 min plank hold/35 hammers/1 min run
Done!
COT
Prayers for job hires for Pusher and the Wolf planning. Coffeteria afterward was sponsored by Halfback at Cup of Joe as YHC enjoyed a weekly Cortado drink and the Pax talked more about life, love, and liberty. Now that was better than just a good Q!
-Nickelback