Snips, Master Q for Prison Break, announced the Q schedule for the week at 10:49 PM on Monday night. Within 5 minutes Wile E responds ‘Need a sub! I’m 300 miles away.’ In typical F3 Lenoir fashion we rallied; Aye!
Here is the Group Q Thang’:
Warm up
- Babyface – SSH’s
- Spokes – LBAC medley
- Audit – Humpies
- Woody – Alternating Toe Touches
PBR – done with the Warm-up…let’s Mosey to the doctors office near Stargate…it’s stair climbing time. Repeat 10x’s – Up/Down the exterior stairs on Harper Avenue side of the building.
Goodwill – Mosey to brewery dock. 10 LBC’s then climb over wall. Reducing each LBC after each wall climb down to zero.
Swinger – Mosey to stage area at the square. Form a line facing the intersection of Harper/Main. Each PAX performs squats (OYO) while one PAX jogs the outer area of the stage. Repeat until all PAX complete. Rinse/repeat except change out the squat for LBC’s.
ONE Q ROTATION COMPLETE
Babyface – mosey to Church street. Bernie Sanders up Church to the top…I really mean the top which is at the entrance to Hospice not the intersection of Ashe Ave. Whew!
Spokes – Slowsey to lower portion of Presbyterian Church Parking Lot. Can’t recall the exicon on this one but each PAX is on their six in a circle with legs at 60+ degrees in the air. One PAX rotates around the circle attempting to push legs down. Continues until all PAX complete. Next up was FIA style American Hammers. My M told me that we do American Hammers too fast and don’t extend all the way around to really work the abs. We did 10 IC very slow.
Woody – Mosey to AO and then touch pass the final exercise to Babyface to lead the FALCON: Freddie Mercuries, American Hammers (F3 Style), LBC’s, Crunchy Frogs, Oblique Crunches, Ninja Rolls.
In honor of Woody’s 49th day of his birth he led us in 49 Merkins.
Goodwill took us out with a COT on how God gives us strength to go through each day no matter what we face. Think about the hymn written by Horatio Spafford (1873) “It is Well” today.
Name-o-rama, Count off, Prayer and the obligatory selfie
Another Group Q in the books…
Spokes out!
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