12/29/2020 - Dark Tower - Dusting Off The Qobwebs
AO: Dark Tower
When: 12/29/2020
PAX:
Number of Pax: 10
Pax Names: Bongo, Curds, Dingo, Drago, Magellan, Serena, Snart, Sparky, Toadstool,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Shandy
Introduction
It’s been a little while since I’ve Q’d, so I figure I’d dust off the cobwebs and see how many calories we could burn today.
Warm-O-Rama
Good Mornings
Finkle Swings
Seals Claps
Arm Circles
The Thang
Circle Burp
Jacob’s ladder at the Hill
- run up one side, do one burpee, run down the other side, do five big boys
- rinse and repeat increasing the burpee count by one each time, still do five big boys
Circle Merkin of Death at the Red Sculpture
- Get in merkin position with your hands on the curb
- Move four times to the right, do a merkin
- Do this for 360 degrees
- Rinse and repeat to the left
Motivator Burpees from 7, rinse and repeat with 6, 5, 4, 3, 2, 1
- 7 squats
- 7 double leg mountain climbers
- 7 merkins
- 7 double leg mountain climbers
- 7 box jumps
Railroad run up the hill path while in low plank
300
- 100 calf lifts with the coupon over your head
- 100 elf on a shelf
- 100 curls
time
Circle of Trust
Message today was about dusting off the holiday cobwebs and getting back in to the groove of things.
Naked Man Moleskin
It has been a pleasure serving you all as the 1st F Q. Expect to see me on the Q schedule more. It won’t be labeled as a black diamond, but my goal for everyone will be to spill merlot.