- When: 01/04/2023
- QIC: Terminator
- The PAX: Dollar Bill, Rawlings, Skid, D-Day (r), Irish Goodbye (r), Sofa, Prunetang (r), Shawshank (r), Baywatch
F3 1/4/23
“Just Q It”
Holidays were great, but the PAX are excited to get back to the routine.
With that, comes the responsibility of leading our peer-led group from time to time.
My goal last year in 2022 was to Q 20 times. I ended up doing 26 (Yes, Run Day Qs count!).
My 2023 goal is at least 26 Qs.
Set your 2023 Q goal and make it automatic.
10 total PAX on a warm, mid-60-degree early January morning at Badlands.
WARM-UP
SSH
Michael Phelps
Reacher
Child’s Pose
LBCs
Flutterkicks
MOSEY
Mountain Climbers x 26
Plank Jacks x 26
Prisoner Squats x 26
Merkins x 26
Hello Dollies x 26
High Plank 26 secs
Low Plank 26 secs
THE THANG (rear parking lot)
Wide Merkins x 26
Run
Freddy Mercury x 26
Run
Shoulder taps x 26
Run
Big Boy Sit-ups x 26
Run
Monkey Humpers x 26
Run
Hand-release Merkins x 26
Run
((Plank for the six each time))
One PAX runs while the rest lunge in place. Based on the number of seconds he took to return, we did that many of a specific exercise. All PAX ran one at a time.
Indian Run
Lunge and Bear Crawl down Bear Crawl Alley
Flutterkicks x 26
People’s Chair 26 secs
Balls to the Wall 26 secs
COT
COUNT-O-RAMA
NAME-O-RAMA
MESSAGE
ANNOUNCEMENTS
PRAYER
PLEDGE