5/18 Norton Commons Black-Ops: Jolly Rancher’s but no Zima

The nice part about being the Q is you get to do what you want to do. I am not a runner. In fact, if you see me running, you best follow because I’m running for a reason.  That said, I am also tired of being the 6 every time we run. Only one way to become a better runner…..run. So thats what the six of us did this morning.  Airplane – Q PAX: Glen Ross, Big Bird, Grinder, Ashley, PorkChop. We stated off with a jog down the quiet streets of NC stopping every 1/4 mile or so for some COP exercises.

Run, stop for SSH – 25 I/C

Run, stop for imperial walkers – 25 I/C

Run, stop for Abe Vigoda – 25 I/C

Run, stop for LBC – 25 I/C

Run, stop for Grass Grabbers – 25 I/C

We might have done something else but I can’t remember  Anywho…off to the amphitheater for some tabatas. 20 seconds on, 10 off rinse and repeat for 4 minutes

Box jumps

Single leg lunge in alternating fashion

The single leg lunge were kinda lame. Lots of MC going on so off to the Glen Ross hill for thang 3(?)

Partner up for 200 squats and hill work

Partner one Bernie Sanders up Glen Ross’ hill does 5 burpees, runs down the hill to relieve partner two. Each time you reach the top of the hill drop a burpee 5,4,3,2,1  Ay, caramba those were tough.

Mosey back to the flag for Mary

Gas Pumps

Wind Mills

flutter kicks

big boy sit ups

COT

Announcements:

CI Q at the O tomorrow with Q school

Make a wish campaign is still going on, donate if you can, walk if you can.

Keep trying to HL some folks for the different WO

Parklands site moved to south posh tomorrow

we hope Zima is feeling better soon

-airplane

 

 

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