Q-Swap at Purgatory
Q-Swap at Purgatory
Date: 12/15/18
QIC: Sour Mash
The PAX: Green Acres, D-Day, Sgt. Schultz, The Singing Cowboy, Burlap, Splash, Spamalot, Bulldog, Mongoose, Harden, Whaler, Sour Mash
YHC was supposed to have the Q last week at Purgatory, but wasn’t feeling up to snuff after injuring his lower back earlier that week so Q dates were swapped with Schneider.
With rain in the forecast, YHC dug around in his electronic files for a tabata workout he had Q’d at Parliament a year or so ago. It was found and the plan was set.
We gathered under the substantial covered entrance to the school offices at Speas and began.
Warm-O-Rama:
- SSH x 14 IC
- IST x 14 IC
- Whirly’s with the clap x 14 IC
The THANG:
Tabata – 20 seconds on, 10 seconds off – 3 rounds of 5 sets of 3 exercises (Upper Body, Lower Body, Ab/Core)
- Merkins
- Squats
- LBCs
- Alternating Shoulder Taps
- Mountain Climbers
- Rosalitas
- Carolina Dry Docks
- Sumo Squats
- American Hammer
- Jack Reachers
- Monkey Humpers
- Low Dolly
- Merkins
- Mountain Climbers
- American Hammer
Lots of MC about the music and the tabata so since the rain subsided for a moment we went to the rock pile and picked up a coupon and moseyed back for the following:
With your coupon, perform 10 reps OYO of the following 4 exercises, then run a lap around the parking lot. Repeat-O increasing the reps by 5 each lap.
- Curls
- Overhead Press
- Squats
- Skull Crushers
After 3 to 5 rounds, depending on your individual speed, we moseyed back to the rock pile and put our coupons back in the exact spot they were retrieved then moseyed back to the covered entrance for…
MARY:
Mary by committee
FIN
Announcements/Prayer Requests
- #DawgPound is in need of a new SiteQ, see Fingers
- F3/FiA Christmas Party that evening
- YHC took us out
