In late June I moved to The Fort (Fort Mill) and yet I still seem to find myself back home to q.  You guys that haven’t q’d yet, you have no excuse.  Not cutting you any slack. Sign up to q.

So with all the site q’s away running a race, I saw an opportunity to q and signed up. I’m not sure how the results were for you guys, but I was sucking wind most of the workout.  My asthma probably contributed to part of that.

I arrived late due to my own slackness and an invasion of ants in my car I only discovered after sitting down in the midst of a gang of black ants and feeling one of them bite me.  My leg is still itching from that souvenir tonight.

So after I arrived a few minutes late and finding the pax we circled up for a little COP and then the fun began…

Repeat each set increasing by five. Five, ten, fifteen and then twenty.  The kicker is that all of these are done in cadence.  So we really did a whole lot more than we could have. Normally this is done in a parking lot, but as the lot gets busy on Saturday mornings we used the tennis practice court. Here are the exercises:

Squats
Lunges
Air dead lifts
Merkins
Mountain climbers
LBC
Reverse crunch
Dolly
Superman
Flutter

On round four (20 each) I decided to skip over either merkins or mountain climbers to give my lungs a break.  The pax chose merkins, but we still did the mountain climbers as our last exercise in the set.  I didn’t want you to feel cheated.

Next Mountain Mama  (aka timekeeper for the day) gave me the time and we moved on to the picnic tables for a little Cindy.

Cindy in this case consisted of five step ups each leg (or five jump ups), merkins (pick your poison) and five dips.  Repeato until the q calls time.

The pax were looking ready to kill me at this point so we started to wrap up this freak show.

After making our way back to the shovel flag, some Mary and stretching we were done.

Great work everyone!

It’s nice seeing a few new faces that have joined since I left town/ the state!  Crazy how many guys Mint Hill now has 50 and over and you all are killing it.  BLC is one of the guys that EH’d me into F3 and he’s always strong.  I hadn’t seen Normandy in a while and didn’t even recognize him at first as he’s grown about a foot since last time I saw him.  Good to see you staying after the old man.

Always an honor to lead in my home town, five minutes from where I grew up.

Hope you guys got a great workout in.  Thanks for allowing me to lead.

Announcements:

Southern Discomfort is coming up in Area 51 and the Mount Mitchell camping trip as well.  Checking the emails and newsletter.