Introduction:

My second ever Q. Somehow they allowed me to do this again. We have a parking deck all to ourselves at this time and I wanted to make the most of it, so I brought along a heavy thing …

Warmup:

• Some yoga stretches – downward dog, cobra, child’s pose and a good morning
• SSH x 25
• Arm circle, 10 forward, 10 back

The Thang:

With a 40lb dumbbell and a disclaimer in place that I had little idea of what I was doing and that it could all go horribly wrong at any moment we started.

• Ricky Bobby with the PAX at the front jogging with the weight, passing off to the PAX running from the back. Keep going all the way to the top of the deck (it kind of worked OK!)
• Manmakers x 10 at the top of the deck
• The experiment – Ricky Bobby-ish, passing the weight overhead to the PAX behind. When it reached the final PAX, he runs to the front and we repeat. Keep going to the bottom of the deck (it kind of didn’t work, but has some weird promise to it I think …)
• Leave the heavy thing at the bottom and …
• Carioca up each level, low squat hold till all are together, merkins x 10 single count led by Pusher. Repeat until the top of the deck
• What goes up must go down so …
• Sprint each level, then Buffay led us in air squats x 20 after the sprint
• Mosey to the other lot with the weight, dealers choice while running with the weight – merkins, carolina dry docks, russian hammers, WW2s, J-Los, merkins again

Mary:

Boxcutters and flutter kicks

COT:

• Announcements on the F3 gathering at the Strowd tonight
• Prayers for Nickelback’s sister, Buffay’s community involvement, Hightower’s safe return