YHC had the Q on this fine morning, a week earlier than expected. In my first Q at the Falcon, I looked forward to using the traffic circle to work the PAX. The night before I posted on Slack the need for some heavy objects, and the PAX delivered. Thank you to Elf, Misery, and The Exchange for letting us use their gear.
13 PAX braved the gloom to wrap up a holiday week, with approximately 5 PAX at EC. 0530 hit and we got started.
Warm Up
SSH x 30
LBAC x 12
RLBAC x 12
IW x 10
WMH x 12
Good Mornings x 10
Mosey Lap from the parking lot around the traffic circle, back to the lot. On the second lap, we picked up 5 sand bags.
The Thang
We did some Star BOMBS around the traffic circle. The 13 PAX broke into 5 groups (3 teams of 3, 2 teams of 2). Each team lined up near a cone, with the sandbag at the center of the circle. Each cone had two exercises written on it (they each actually had three, but we didn’t have time to get to the second course). The PAX on each group rotated through the lifting in the center, the first exercise on the cone, and for our three man teams, one doing the bear crawl around the circle. The bear crawler was the timer. When he finished the PAX rotated to the next exercise on their leg of the star. Once everyone in the squad had a chance to do all the exercises they rotated to the next leg. As the morning dragged on, the bear crawl got closer and closer to the center of the circle, reducing time for each exercise. The legs of the star had the following exercises starting with the one in the center.
B- Bent Over Rows, Alternating Shoulder Taps
O- Overhead Press, Johnny Dramas
M- Mustafah (Also called “The Lion King” but I needed something with an M, this exercise is a modified squat where you hold the sandbag near your chest, squat down, bringing the bag down between your legs, then thrust it up into an overhead press), Bobby Hurley
B- Bicep Curl, WWII
S- Squat, Worlds Worst Merkin
At 0607, we cleaned up all of the debris, and headed back to the parking lot.
Mary
Flutter Kicks x 25
Superman Ring of Fire x 10 count
Plank Ring of Fire x 5 count
COT
There were a couple announcements that sounded more like prayer requests.
- The newest addition to SONAR’s family will be born on Monday, prayers for the little blip and to the rest of his family.
- Elf and his M will be traveling to Mongolia this weekend to deliver some wheelchairs, prayers for safe travels.
- Safe travels to all of the families driving to Greensboro for the Durham Summer Swim League Championship Meet.
Ocho was kind enough to take us out.