Welcome to Site Qing

Welcome to Site Qing

QIC: Total Recall

Date: 10/21/2017

PAX: Splash, Ripple, Juice Box, Capri Sun, Burlap, Parkay, Offsides, Under Toe, Bulldog, Rust Bucket, Sergeant Schultz, Boomerang, No Dose, Hoptoberfest, D-Day, Spamalot, Light Bright

When BAM found out that Resistor was unable to Q on October 21st, instead of finding a replacement he simply found a different site Q. Here’s what happened in Resistor’s stead:

Warm-O-Ramma 

• SSH x 20 IC
• Imperial Walkers x 15 IC
• Windmills x 10 IC
• Whirly has the Clap x 15 IC
• Copperhead Squat x 15 IC
• Mountain Climbers x 15 IC

Toe to Head Workout

Beginning in the parking lot we worked out our muscles from tow to head at nine stations while completing 90% of #TheBenjamin. Here’s how it worked:

• Calves
  • Fast Feet x 20 IC
  • Calf Raises x 20 IC
  • Running with Scissors (on your toes) x 20 IC
  • Merkins x 10 OYO
  • Mosey to Baseball Diamond
• Quads
  • Copperhead Squats x 20 IC
  • Alternating Walking Lunges x 30 Single Count OYO
  • Merkins x 10 OYO
• Hamstrings/Hips
  • Monkey Humpers x 20 IC
  • Right Leg Fire Hydrant x 20 IC
  • Left Leg Fire Hydrant x 20 IC
  • Right Leg Jane Fonda x 20 IC
  • Left Leg Jane Fonda x 20 IC
  • Merkins x 10 OYO
  • Mosey to Tennis Courts
• Lower Abs
  • Low Flutter x 20 IC
  • Low Dolly x 20 IC
  • Box Cutters x 20 IC
  • Merkins x 10 OYO
  • Mosey to Field House
• Upper Abs
  • LBCs x 20 IC
  • Right over Left Mutton Crunch x 20 IC
  • Left over Right Mutton Crunch x 20 IC
  • Freddie Mercury x 20 IC
  • Merkins x 10 OYO
  • Mosey to Corner of Soccerfield
• Core
  • Alternating Shoulder Taps x 20 IC
  • Peter Parkers x 20 IC
  • Mountain Climbers x 20 IC
  • Merkins x 10 OYO
  • Mosey to Rock Pile
• Arms
  • Curls with Rock x 20 IC
  • Overhead Press x 20 IC
  • Bent over Row x 20 IC
  • Merkins x 10 OYO
  • Mosey to Lido Deck
• Chest
  • Irkins x 20 IC
  • Dips x 20 IC
  • Merkins x 10 OYO
  • Mosey back to Parkinglot
• Shoulders
  • Overhead Clap x 20 IC (Keeping Arms Out)
  • Seal Clap x 20 IC (Keeping Arms Out)
  • Moroccan Night Club x 20 IC (Keeping Arms Out)
  • Forward Arm Circles x 20 IC (Keeping Arms Out)
  • Backward Arm Circles x 20 IC (Keeping Arms Out)
  • Merkins x 10 OYO

Ladders

PAX partnered up.  Partner #1 would execute 10 reps of called exercise while partner #2 would rest in called.  Upon completion, partner #1 would switch to rest position while partner #2 executed nine reps.  Repeat until partner #2 completes one rep of called exercise

• Squats and Al Gore
• Low Flutter and Six Inches
• Plank and Parker Peters
• Monkey Humpers and Al Gore
• Low Dolly and Six Inches
• Plank and Alternating Shoulder Taps

Ab Ripper

Partner #1 laid on back and held partner #2’s ankles. Partner #1 brought feet up to partner #2’s torso and partner #2 pushed partner # 1’s legs back down to the ground.  Goal is to not allow legs to hit the ground for 10 reps.  Flip flop.

Circle of Trust

YHC took us out asking Him to lift up Mrs. Offsides while she crushes her medical boards and Mr. Under Toe prevails over bronchitis.  YHC also thanked Him for giving us this community to strengthen our minds and bodies while asking him to give us the strength to make the world a better place.

Announcements

• Watch for results from PAX running in RAH (Run Against Hunger) this morning.  Good luck to Splash and Ripple!
• The Mega – Saturday, October 28th – Gather at 6:00 AM at First Presbyterian to Clown Car to Greensboro
• Learn to Home Brew Day – Saturday, November 4th – Taught by D-Day at Homebrewer’s Clubhouse
• Beer Run – Saturday, November 18th – Location TBD – Watch for Tweets from Hoptoberfest

Naked Man Moleskin 

• The Q obviously did not do a good job explaining the theme of the day.  It began with the phrase, “Today we are going to workout our muscles.” Spamalot marveled at the complexity and forethought that went into this statement.
• Offsides and Sergeant Schultz were relieved to find out that we were not in fact running around the school 10 times but rather running to 10 spots around the school.
• Ripple was worried about being able to keep up with his dad, Splash in the RAH this morning.  I explained the phenomenon of “Old Man Strength.”  While fathers are sitting on their couches and recliners they are making strength deposits into the Old Man Strength bank.  When a father is challenged by his son in a feat of strength or athletic ability, the father can draw from the Old Man Strength bank to do extraordinary things needed to defeat his son.  I saw this first hand when I was a teenager and played my dad in basketball.  He might as well have been Larry Bird.  Good luck Ripple.  You are going to need it.
• Capri Sun placed his jacket perfectly so not to tempt the female runners this morning during Monkey Humpers by the road.  Burlap on the other hand welcomed the attention.  Parkay took note.
• Rust Bucket continues to amaze me with his persistence to prevail through injury.  I believe he was running on a compound fracture this morning.
• Boomerang and Sergeant Schultz had trouble with the understanding of “single count.” Bulldog on the other hand did not.
• Hoptoberfest joined us after a 10 mile run just in time to workout his shoulders. Show off!
• D-Day’s favorite number is 19.
• Great to meet No Dose!  I have no idea if that is the spelling but welcome!

Thanks for the opportunity to lead a great group of men!