“Alexa, what did you do at your Qversary this morning?”
“Ok. Here’s what happened:
These HIM’s were ready to work: Viking, Airplane, WildFlower, Aerobie (R), Crock Pot, Gisele, Brown Water, My Pleasure, Cochran, Peach, Scratch-n-Dent, Red Card, Pelican, Jerry Maguire (R), Gilligan, Red Wagon, Mudbug, Speedbump, Pew Pew , Alexa (QIC)
The weather was mildly humid and too hot for late September.
An introduction and disclaimer were given. As per usual, we started with a Slaughter Start of 10 BOYOs and a short mosey.
The COP workouts were: SSH’s, Finkles, Annies, Leg Stretches.
The Weinke was explained. I was nervous for my 1st Q a year ago (as were ALL of us our 1st time) so I reached out to multiple people. Big Bird came back with “Q what you know”. Well, I know triathlons. So my 1st Q was my take on a F3 triathlon. For the swim, we’ll work upper body. For the bike, we’ll work lower. For the run, we do cardio. We’ll go through the three stages with some AMRAP exercises with a short break in between.
Moroccan Night Clubs. Superman Merkin. Blades of Steel. 3-in-1 Merkins (Diamond, Normal, Wide). Carolina Dry Docks. Progressive Merkin Burpees (each time you hit the ground, you add a burpee)
Alternating Side Squats. Lunges. Suicide Squats. 1-Leg Squat. Prisoner Get up.
SSH. Heismans. Burpees sans Merkin. Mountain Climbers. Plank Jack. Star Jump
In lieu of Mary, we did a short cool down stretch.
Then it was time for COT. We got closer. Announcements were made. Prayers were offered. Thanks were given. Everyone headed out ready to crush the day.