When preparing for a Q I believe in the following:

1. If you can’t do it don’t Q it
2. If you are not inspired by the workout no one else will be…
3. Get inspired

In preparation for this Q YHC opened up a book called “Iron John” and knew what to do next…

Warm-up

• SSH (18)
• Merkins (12)
• Mtn Climbers (18)
• LBCs (12)
• Squat thrusts

YHC told the pax we were going to enjoy a workout based on the German fairy tale found in the collections of the Brother Grimm collection from 1812.

The Thang

The fairy tale begins with hunters entering a dark forest and never returning. YHC replicated this by motivating the pax to travel up and down the dark soccer field with the following exercises out/back:

• Jog (50%)/Jog (85%)
• Jog (85%)/Sprint (100%)
• Backward Jog/Jog (85%)
• Karaoke Left/Karaoke Right
• Bear Crawl/Jog (85%)
• Crab Walk/Jog (85%)

As the story continues all the hunters get swallowed up never to return from the forest. Fortunately, we didn’t lose any Pax on the soccer field but just to be sure we headed over to the well-lit tables at the park….

In the plank position, the Pax learned there was a new ambitious hunter who wanted to seek adventure, asked the King what there was to do and upon discovering the forest that swallowed up all who entered decided to go explore himself. He loses his dog when he goes exploring the forest to some creature who drags the dog into a pond/well. The ambitious hunter starts removing the water and rocks to see what’s in the water….

The Pax were directed to get 2 rocks: 1 small and 1 large from the pile and enjoyed the following:

• Curls (10)
• Tricep Extensions (15)
• Bent Over Rows (10)
• Alternating Shoulder Raises (15)
• Repeat the above

Great news! After all that rock work we discovered there is a hairy man at the bottom of the water with leathery skin almost iron-like. We capture him with some friends, lock him up and think all is well….but then the story continues the king’s son eventually finds the caged wild man one day. The wild man tells the boy to unlock him and he will have treasures but he must find the key hidden under the pillow of the boy’s mother.

So the PAx moseyed back to the field to complete an army crawl to steal the key. Mission accomplished! We mosey back to the traffic circle.

At the traffic circle we learn that the boy unlocks the wild man and they return to the dark forest where the boy is told to watch the pond where the treasure is stored. He must watch all day so….

The Pax form a circle of pain and look in while doing the following exercise while 1 pax member runs around the traffic circle as the timer:

• wide arm merkins
• plank hold
• squat hold
• lunge jumps
• diamond merkins
• mtn climbers
• peter parkers
• calf raises

Good news and bad news. Nothing falls into the water that we were protecting except we end up touching it ourselves…so we mosey back to the flag.

At the flag we try to shake off the water with some Flutter Kicks and…..

Well it was  0615 Mary done, time done, story to be continued…..

COT

Pusher brought out the clown car from Mebane thanks for joining fellas! Great to see new faces and hear of the work you all are doing in Alamance County. T-shirts for sale and prayers for pax recovering from illness.

Until next time!

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