Q-ing doesn’t have to be hard or complicated. As the saying goes, just Keep It Simple Stupid. Allow me to introduce my friend, the whiteboard. Any concern you may have about Q-ing is answered by the whiteboard. I bring up the rear and don’t want everyone waiting on me – whiteboard! I have trouble counting – whiteboard! I can’t remember the plan – whiteboard! I have trouble explaining the plan- whiteboard! (I know Big Kat’s smiling at that one). I don’t know how to make a plan – whiteboard! You can just use this one. Not everyone finished, but everyone got a good workout!

Now, if eliminating excuses aren’t sufficient to get your name on the sign-up sheet, allow to offer a personal benefit. Can you name 21 pax at Vortex this AM? If like me you can, you have a great memory and or routinely Q. Before I go any further, please do not think I’m bragging on my memory; there were 27 pax present this morning including YHC! My voice recorder failed. I have a horrible memory and Q-ing has really helped me get to know more pax by name. For that I am thankful. If you can’t remember more than me – sign up to Q more!

This morning started for YHC and Harbaugh at EC. Vortex has great EC options y’all. You can get some Murph on the playground. A trip to MLK and back is 5k. A trip to the traffic circle and back is maybe 2 miles, but the hill on Weaver Diary make is quite respectable. I was late, so we did the short trip to the traffic circle. If you’re like me and don’t consider yourself a “runner,” don’t let those 5k ECs keep you away. The first time I did 5k before Kenan nobody told me how far we were running. I wouldn’t have shown up! Just try an extra mile or two in for EC. It makes a difference.

Warm up
Lap, Windmill, imperial walkers, arm circles, squats, merkins, SSH

ME
Four corners using one field to midfield. Makes for about 50yds between exercises. That’s ~1.25 miles for those who finished all 11 rounds.
5 burpees
10 donkey kicks
15 x merkins
20 monkey jumpers
25 plank jacks
30 squats
25 lunge jumps
20 dry docks
15 shouldcandlesticks0 diamond merkins
5 candlesticks

Mary
2 minutes of Flutters

COT
Please remember Harbaugh’s and nightshift’s wives surgeries in your prayers, as well as Poser’s teammates and all others working to provide aid to those in need as a result of Hurricane Florence.