When:  9/19/22

QIC: CDC

The Pax: Dipstick, Banana, Frodo, Yogi, Big Worm, Paycheck, Sharpie, Spirit Fingers, CDC (QIC)

Conditions:    Mid 60s

The Thang

Disclaimer

SSH x 10 4CT IC

Little Arm Circles

            Forward x 10 4CT IC

            Backward x 10 4CT IC

            Forward Claps x 10 4CT IC

            OH Claps x 10 4CT IC

Knerkins x 10 4CT IC

Mosey to front garden box

Step-Up Sequence

Step-Ups x 10 (count right leg)

Incline Merkins x 10

Dips x 10

Rinse and Repeat x 3

*Plank for the 6

Bataan Death March

Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it. 

*We pretty much finished exactly when I had wanted…YHC was also impressed with the “slowsy” that did not speed up throughout the exercise.

Mosey to the walkway

Apple Turnover

Bear Crawl halfway down sidewalk.  Switch to Crab Walk. 

Mosey to Rumble Hill

Burp Back Mountain

Pair up.  PAX A runs to bottom of hill and back while PAX B performs burpees.  Flap jack.  Rinse and repeat until each team performs 100 burpees.  Since we had an odd number, I made sure to get 50 burpees in. 

Mosey back to launch pad.  

Plank o’rama

High Plank, Side (Right/Left), High Plank, One Leg (Right/Left), High Plank

Gentle Stretches

Protractor

COT

BOM:  CDC

Moleskin

My first VQ was back on 2/27/16…man, time does fly!  Since that day, I’ve led a few workouts, but must admit that out of the almost 150, I did not write a backblast for about 3 of them.  I did write a BB for multiple Christmas parties and different team events, so hopefully that makes up for my delinquency.  And…it has been over a year since my last Q (yikes…I know).  Going from Nant’an to an extended hiatus was not something I had hoped to do, and I have definitely missed it.  I’m glad to be back, even if as a much softer CDC…but, I’m going to keep accelerating with each of you.  Maybe I’ll be back to old form one day.  Thanks for all of the encouragement and for the chance to lead you this morning brothers.  SYITG! 

Announcements/Prayers

• Prayers for the Harding family.  If you want to contribute, get in touch with Nurse Jackie.  See Slack for Venmo information.
• Prayers for Yogi’s wife undergoing a procedure today. 
• Prayers for Dipstick’s uncle who is undergoing a procedure. 
• Follow our Smoky Mountain Relay team on Instagram:  FThreeSheets, to see our team preparation and follow us during the race and post-race fun!  It’s gonna be epic!  #GetOffYourAsphalt