The Silent Beatdown

YHC ran up to the Hurler launch point to find several pax stretching, so I began my own little stretch routine.  Mercedes rolled in and commented about everyone stretching, then asked who is Qing. I responded, “I am,” to which Mercedes said, “Oh…I better start stretching too.”  That was the last bit of conversation I heard until it was all over. Disclaimer was given and we were off.

Warmup

• SSH x30.

Mosey to the side parking lot.

• Windmill x10.

Mosey park to the front parking lot.

• Humpies x15.

Mosey to the side parking lot.

• Imperial Storm Troopers x10.

THe Thang

Mosey to the back of the Bank.

• Bear crawl up the drive-up lane to the front of the Bank.

Mosey to Jeff’s Shave Ice Blasters.

• Merkins x10.
• Plank.
• Mountain Climbers x10.
• Plank.
• Alternating Shoulder Taps x15.

Mosey to Flick Video.

• Air Squats x10.

Mosey to the Christian Fellowship Chapel.

• 20 Lunges each leg OYO.

Mosey to the steps of the historic chapel.

• Incline Merkins on each step.
• Run towards the church.
• Lunge walk down the ramp.
• Incline Merkins on each step.
• Run back towards the street.
• Decline Merkins on each step.

Mosey to PNC Bank parking lot.

• Plank Shuffle to the right on the curb.
• Merkins x10.
• Plank Shuffle to the left on the curb.
• Decline Merkins x6.
• Lt Dans, 2:1 to 14:7.
• LBC x30.
• Bear Crawl two parking spaces.
• 20 WWII Sit Ups OYO
• Bear Crawl two parking spaces.
• The Squirm x15.
• Bear Crawl three parking spaces.
• American Hammer x15.
• Bear Crawl three parking spaces.

Mosey to the front of PNC Bank.

• Crunchy Frog x15.

Mosey to the Christian Fellowship Chapel.

• 5 Burpees OYO

Mosey to Flick Video.

• 5 Burpees OYO

Mosey to Jeff’s Shave Ice Blasters.

• Partner 1: Picnic Table Presses
• Partner 2: 5 Burpees with one additional Merkin added within each burpee rep.  Last rep included 5 Merkins within the Burpee.
• Switch stations.

Mosey to the side parking lot (Mackies).

5 Burpees OYO.

Mosey to start.

• Bunny Hops on the steps (couple of minutes).
• Homer-to-Marge Merry Medley, includes: Homer, Marge, Low Dolly, Rosalita, and Low Flutter.
• Windshield Wiper lower back release.

Moleskine

1. No mumblechatter; it was spooky quiet out there this morning, but you guys did great with the workout.
2. This workout was a good example of pearls on a string.  Short mosey, collect the six, then some exercises. Rinse and repeat.  #nomanleftbehind.  Thanks for the opportunity to lead.
3. F3 Granite Falls Q school is September 13th and 14th. https://www.signupgenius.com/go/70A0B4CAFAC2EA20-f3granite
4. Prayers for Charmin’s family, the victims of Hurricane Dorian and those still in its path.
5. Next up: Tammy Faye has the Rots o’Ruck Q tomorrow.

Peace,

Deuce