Posted on behalf of QIC ALF:

No ECers as YHC put the message out but no takers. I was going to EC solo ruck but the M “asked” I not solo ruck through the dangerous neighborhood of Meadowmount. You know with all those Chapel Hill Country Club gangsta’s out at 4.30am. The extra 30 mins of sleep was welcomed. So it’s been months and I mean months since YHC Q’ed an AO. I was excited to get back into the Q rotation again. Warm up jog from ALF HQ to the Eagle I look and there is no one waiting in the bus lot. Puzzled I check my watch to make sure I had the correct start time and still had 5 mins to spare. Upon arriving Barksdale steps out of his car and ask 5:30 start correct? About a min later Peach pulls in the lot and it’s almost GO time. YHC is no Sweats who is like the Terminator but definitely much better looking than Shake It. Time check and The 3 amigos were off…

Warmup:

SS Hops – 30x
Willie Mays Hayes – 15x
Arm Circles – 20x
Merkins – 15x
Stretch anything else needed individually

The Thang:

Mosey over to the playground for Merkin pull-up pyramid
Mosey over to the student enter/exit road starting at the first light poles and traveling exercises to each and sprinkling in abs at each light pole.

1. BBB – Not Big Ball Brand but Burpee Body Builders
LBC – 50x
2. 2 side steps left leg 1 squat, switch to right leg at halfway repeat-o
Hammers – 30x
3. Bear crawl to half way crawl bear
WWII – 20x
4. Walking lunges
Flutter kicks 50x
5. Bunny Hop
Box Cutters – 30x
6. Bear crawl 10 steps then Carolina dry docks, repeat-o
Dead Bug – 30 secs then swing oppo arms leg like walking then dead bug 30 secs
7. Crawl bear
8. Light jog back to bus lot for COT

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ALF