QIC: Toothless (VQ), Pop-A-Lock
PAX: Bareback, Crablegs, Crawlspace, Cunning Linguist, Firefox, Hambone, Hi-Viz, Porcelain, Preacher Man, Princess Aurora, Pumpkin Spice, T-Cell, Tiny Dancer, Trapper Keeper
THE THANG:
Mosey to the upper parking lot for a Pop-A-Lock led warm-up:
- Good Mornings (slow) x 10
- LBAC x 10 & Big AC x 5
- Seal Clap x 10
- Reverse LBAC x 10 & BAC X 5
- Willy Mays Hays x 10
- Scorpion Stretch x 10
Mosey to the playground parking lot for a not-so-brief explanation of Form Friday from the Main Event Q (yours truly). Groups of 3 were sectioned off and good form for various exercises was demonstrated. Volunteers were so willing to demonstrate good form that all PAX did extra credit reps.
The set of exercises was as follows:
- 25 “Low & Slow” Merkins
- 50 Prisoner Squats
- Extra spice here was the PAX line up opposite each other with one foot of separation in between. If the arms of any PAX touched due to leaning forward, a 5 rep penalty was incurred.
- 2 cycles of Coach
- Look on F3 Nation for a full explanation, but this consisted of one PAX holding a pull up while another sprinted around the cul-de-sac in front of the fitness center. The third PAX did everything in his verbal power to keep the hanging PAX in the air until the sprinting PAX returned.
- 15 Burpees
- 1 cycle of 20 Partner Plank Curls
- PAX 1 high planking, PAX 2 holding feet of PAX 1 and curling, PAX 3 holding low plank. Rotate until each PAX has done 20 curls.
- Recovery Mosey around McCabe Fitness Center
Rinse & Repeat x 1 (Q planned repeat x 2 but was over-ambitious)
Mosey to the Shovel Flag for Mary:
(Q hits limit of Q-adrenaline, splashes the merlot, what a VQ)
- Hello Dollies x 10
- Box Cutters spelling TOOTHLESS
- Box Cutters x 10
- Reverse Box Cutters x 10
- WWI x 10
- WWII x 10
- Body Builders x 10
COT/BOM
MOLESKINE:
Highlight of the Thang: We had a “spirit” award given out verbally today to a group of PAX who couldn’t stop themselves from dancing and clapping mid-workout to Queen’s “Another One Bites the Dust.” The Q was confused as he thought the workout was enough to take that extra energy away, but it was a Friday after all so enthusiasm was welcome.
BULLHORN:
- Porcelain has a fundraising opportunity for communities that host Marathons, a good way to give back, contact him for details.
- Tiny Dancer is gauging interest on opening a Spring Hill AO for Saturday mornings @ 6am. Let him know if you’re interested as 3-4 will be enough to start it up.
Thanks to all the PAX for making today a great VQ. It was an honor, and I look forward to the next chance to lead.