When YHC put together the last Q list for 300, I considered the master list to try not to ask anyone to Q too close to another Q at another AO. I factored Lenoir’s upcoming launch into my schedule and thought I had a reasonable plan. But I failed to remember Snips, well actually I failed to remember his wife and here being pregnant. It seems that I put Daddy Snips down to Q exactly one day prior to his wife’s due date. Oh well, can’t win them all. So 1.5 weeks prior to his planned 300 Q, Twig and I manned up and took his Q from him so that he could concentrate on more important things….like rubbing is wife’s feet and mopping the floors and making sure there were plenty of spicy barbeque wings in the freezer for those late night cravings. Wait, I’m having a flashback! Anyway, that is how Twig and I came to be co-Qs this past 300.
I also have to take a shot at Twig, or should I call him Scrap. It seems that ever since he began his remodeling project inside his home, he has been bringing his Winke on scrap materials from his home. From purple sheet rock to what looks like flooring laminate. Let’s just say he is being resourceful and leave it at that. Heck, I can’t find scrap paper for my own 90% of the time.
Here is how the thang went down:
Twig led
Warmups:
- SSS x 15 IC
- Alt Toe Touches x 15 IC
- Humpy’s x 15 IC
- American Hammers x 15 IC
- Imperial Storm Troopers x 15 IC
- Windmills x 15 IC
- Little Arm Circles x 10 IC Each Direction
Moesy to Parking Lot Circle for a Tower of Pain
Did 10 reps of an exercise and then do 3 laps around the circle. Return and then do 10 each of the next and run three laps around the circle. Repeat until the list is complete. Oh, and don’t forget to alternate direction of our laps (clockwise and counterclockwise), dodging your neighbor who might be going in the opposite direction.
- Burpees
- Imperial Storm Troopers
- WWII Situps
- Peter Parkers
- Mt Climbers
- LBCs
- Squats
- RBCs
- Merkins
- American Hammers
Handoff to UB (YHC) for the rest of the workout
Mosey over to the block pile and each Pax grabs one block and one brick and reassembles in front of the pull-up bars.
- All Pax do 5 pullups OYO
- 20 On your back Bench Block Presses 4 ct Reps x 20 IC
- Hanging from bar, do 15 knee ups single count IC
- Brick in R hand and up over head while using L hand to press against elbow and keep arm vertical, do 20 single ct tricep extensions IC
- Same as above but with L hand reps
- Back to bar for 15 Knee ups single ct IC
- On knees for 20 OH block presses 4 ct reps IC (alternating front to back)
- Bend over using block as support for off hand, do 20 Tricep extensions R
- Same as above but with L arm
- Each Pax does 5 pullups OYO
Mosey down hill to blacktop. All Pax on deck for single file rotating tire flip from one length and back. Couldn’t help but then roll the tire up the hill for a little downhill roll to see if we can hit anything!
Then Mosey back down to the bottom of the stairs. Partner up for a little wheel barrow fun up, run back down and then flip flop.
Mosey back by the block pile to put up our toys and then back to the flag for a right on time COT.
Read from Ephesians 6:10-18 Full armor of God.
13″Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.”
Writing also on Twigs behalf, we appreciate the hard working men of GF. In many cases they workout during the week and return on Saturdays for some more. We have a great brotherhood of men and daily lift each other up through emails, texts, mapmyrun, Tuesday lunch, Saturday breakfast, Facebook and Twitter. We miss one another when someone is out injured, or home with a sick kid, or just takes a personal day off to recoup. Knowing these men have my back, I’ll use a phrase I have heard often over the years, “It just don’t get no better”.
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