Thank you to Nightshift for the invitation to Q the Vortex. With Durham celebrating its 150th Birthday last week, I wanted to play tribute to the Bull City for my 1st Q after the birthday. As I often do when preparing a workout, I go overboard on the theme. For this workout, I wanted to pay tribute to the Bull City, and had a 7 star theme, like the ones on the flag of Durham. The 7 stars of Plieades (under which the City of Durham was born) workout, quickly got out of hand. Foutrnately, I came to my senses at 4:45 that morning and decided to scale my grand plans down to a more simple version, a simple Star Bomb Workout using borrowed steel from the House of Pain. On my way to the workout I realized that I had left the outer cones for the Star at my house. During the drive, I decided on a modification.
Pulling up to the AO, there were several PAX ready to go, ultimately we totaled 15. The PAX helped me pull House of Pain steel from my car, and we got started surrounding the hub of our star at the center circle of the soccer fields promptly at 0530.
Warm Up
SSH x 24
Good Morning x 12
WMH x 12
Imperial Walkers x 12
Porta-John Chinooks x 12
Reverse Porta-John Chinooks x 12
Mosey around both soccer fields
The Thang
The PAX circled back up and this is when my Star BOMBS started to began to break apart. I had the PAX break into 5 teams, one for each point of the star. PAX 1 on each team stayed in the center for a steel exercise, PAX 2 ran to the perimeter of the field for a core exercise, and PAX 3 was the timer for the team, running around the field. Once the PAX 3 timer was done, he moved to the Core Exercise, PAX 2 ran to the center for the steel work, and PAX 1 became the runner. What was supposed to happen was once the PAX all went through the three exercises they moved to the next spoke of the star. It was during my introduction of the Thang that my star BOMBS finally gave way, and they became Supernova BOMBS. I had failed to properly explain when people were supposed to go to the next spoke, and when to do what exercises. Fortunately the PAX stepped up and without rotating spokes they stayed on their one spoke and rotated through the exercises. It wasn’t quite what I had in mind, but it was effective. The exercises were (steel/core):
Bent Over Row/J.Lo
Overhead Press/Heels to Heaven,
Mufasah Raise/Makhtar Reach Outs
Bicep Curl/WW2
Squat (Goblet)/LBC
Mary
When we finished YHC had realized we didn’t do a single merkin or burpee. In order to remedy that we formed back into the circle and did :
Right Legged 1/2 Steinl
Left Legged/1/2 Steinl
Flutter Kicks x 30
COT
Announcements: Tater Tot is working on a Durham Shirt order, be looking on Slack for it.
Prayer Requests: Prayers for Holy Week this week. Food Lion welcomed any PAX to his church’s festivities this week. Slack him for details. Major Payne asked for prayers for his life-long friend Chad who is going through a rough time.
YHC took us out. As we were breaking up, much like the matter in my Supernova Q, I realized we skipped Name -O-Rama. I pulled everyone back together, and we knocked it out.
Thank you to the PAX for your patience as my Q blew up. It was an honor to lead.
SYITG