YHC signed up to Q the Jag several weeks ago primarily driven by the Tuesdays on Ice challenge (bonus points for Qing both participating AOs). But the prospect of Qing the AO with the finest, smoothest pavement in all of F3 Churham is always a draw for me. But today the warm and fuzzies weren’t simply a result of the silky smooth pavement but the fragrance of dead animals and dog shit. Long live the Jag.
11 PAX arrived on time, including a full-on clown car carrying five PAX from Briar Chapel.
Warm-up
- SSH x 20 IC
- Frankensteins x 10 IC
- Arm Circles (Forward) x10 IC
- Arm Circles (Reverse) x10 IC
- Overhead Claps x10 IC
- SC x 10IC
- Lap
Main Event
Full Body Workout (Dirty MacDeuce)
- 4 sets of three exercises to 12 followed by a lap
- 1 Upper Body, 2 Lower Body, and 3 Core
Set 1
- Chest: Standard Merkin SC x12
- Leg: Square Jumps IC x12
- Abs: Ski Abs IC x12
Run 2 laps
Set 2
- Chest: Hand Release Merkins SC x12
- Leg: Lunges each leg x12
- Abs: Flutter Kicks IC x12
Run 2 laps
Set 3
- Chest Wide Merkin SC x 12
- Leg: Prisoner Squats SC x 12
- Abs: Peter Parker IC x12
Run 2 laps
Set 4
- Chest: Diamond Merkins SC x12
- Leg: Jump Squats SCx12
- Abs: Parker Peter IC x12
Suicide Burpees
- Sprint to each cone and back, do 5 Burpees after sprinting to last cone
- Repeat to 10 Burpees
- Repeat AYG Sprints
Mary
- American Hammer x 20 IC
- Flutter Kicks x 20 IC
- Corpse Pose
Announcements
- Chatham Habitat Build on Saturday, 2/22 8:30 – 3:30
- Tuesdays on Ice continues, record your time on the spreadsheet
COT/BOM
Thankful for F3 and for the PAX coming out to support my Q. I reminded the PAX about how precious and short life is and that we all need to remember to focus on those we love and those that love us. Don’t get caught up in the unimportant urgent stuff and lose sight of what really matters. Until next time in the gloom. Aye.