I signed up for the Q with an Idea in mind that I would lead a workout I had previously Q’ed to gauge my progress 5:28am I was solo in the parking lot and getting a little nervous of a test and a Solo post. Thankfully the next set of headlights turned and then there were 2.

Warm Up

Fellowship lap to warm up where we were joined by 3 more for standard warm up exercises

SSH (IC) x 25

WMH (IC) x 10

LBAC (IC) x 10 then Reverse

Good Mornings (IC) x 10

Porta John Chinooks (IC) x 10

Mosey to the track

The Thang: No Mercy Mile

Pax begin at mid point of front stretch. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch plank hold wait for the six. 25 merkins all together. Jog to turn 3: lunge to turn 4. Jog to starting point pank hold to wait for the six. 25 squats all together. Rinse and repeat three more times. We completed bear crawl 400 yards, lunged 400 yards, performed 100 merkins, 100 squats and covered 1 mile.

Milton joined us at some point during the first bear crawl (I didn’t notice till the merkins)

Only variation was on the last lap we split the bear crawl and lunge walk to ½ and ½ each turn.

Mary:

London Bridge: Plank with head near wall, cadence count R hand up on wall, Left hand up on wall, R hand down then L hand down (that is one) – We suffered thru 15

LBCs (IC) x 15

Superman Ring of Fire 10 count each PAX.

Muzungu took us out