When the mid-week message was posted that the Q was open YHC jumped on it to close out the bookend Q for the week.  Kick off Q Monday at Devils Ridge and close out Friday Q at the gritty Falcon.  It doesn’t get much better.

6 mighty PAX knocked out MMEC and then 23 came together to kick off the main event.  YHC was pumped for this Q but knew the amount of running might stir some chatter and that was OK. It certainly wouldn’t be the most running ever done at our Falcon but when you call out a certain distance by meters for 5 rounds you stir the chatter!  Botched let me know we were working like a bunch of hippogriffs!  Here it is….

Warm up – 5 minutes of the usual

Main Event

Part I – Run/Merkin Combo

1000 meter run – 10 merkins

8oo meter run – 20 merkins

600 meter run – 30 merkins

400 meter run – 40 merkins

200 meter run – 50 merkins

Part II – Tabata Format – 3 minutes on | 1 minute work 

goal is 4 rounds but PAX only had time for 2

Rd 1 – 20 burpees, 20 WWIIs, max dips on rail until 3 minute timer sounds

Rd 2 – 20 burpees, 20 WWIIs, max body weight squats until 3 minute timer sounds

would rinse and repeat for 2 more rounds if there was time

Mosey back to main lot

Mary

– plank jacks x 25 IC

– flutter kicks x 25 IC

COT

Celebration – Draper and his family on the arrival of their 2nd child, son, Brooks Thomas

Prayer Requests – Jellystone’s friends going through some tough family times; Funyun’s job search

Announcements – Encouraging PAX to sign up for the Iron PAX Challenge.  Let’s get a good turnout!   Practice round week of 8/24 with official challenge starting week of 8/31.  The Falcon will host this as an option each Friday through September (challenge is for 5 weeks including the practice week).  This can also be done OYO.

Thankful for each and every PAX and thankful to lead!

PS 10+ for coffeeteria fellowship at Bean Traders