It’s exciting!  Something about Qing The Fort is just exciting. It was YHC’s (Zima) first post almost 4 years ago. It was my first VQ warmup (w/ CSPAN and Audit..no pressure). And it’s the perfect location to bring guys from all sides of town together..to sweat…to sharpen…to get better.

Disclaimer: Sasquatch has been on the IR with an achilles injury. Zima has been on the IR with a rotator cuff injury. Chances are you might not get your money’s worth. If you wanted to get a good beatdown go to Alcatraz. If you wanted to play soccer go to the Deep.

However, Sasquatch and YHC don’t let something like this get in the way. We embrace it and work around it. We conspired to deliver a beatdown that ensured afternoon naps.

THANG

Sasquatch on Q

Mosey to Anchorman’s Cones (Thanks Anchorman)

Dynamic Warmup (from one side of cones to the other)

• Knees to chest
• Heel to Waist
• Heels to Butt
• Inch-worm
• Side Shuffle (fwd and back)
• Low side shuffle (fwd and back)

Circle Up for COP

• SSH IC X15
• Moroccan Night Club in static lunge IC X10 (each leg)
• Plank Series
  • Peter Parkers IC X10
  • Upward Dog/Downward Dog
  • Parker Peters IC X10
  • Upward Dog/Downward Dog
  • Mtn Climbers IC X10
  • Upward Dog/Downward Dog
  • Ski Jumps IC X10
  • Upward Dog/Downward Dog
  • Plank, Left High, Right High

Mosey to Playground

• Sasquatch THANG (Groups of 3) – Rotate when Position 1 completes – 4 Rounds
  • Position 1 – Toes to Bar (or knees to chest) X8
  • Position 2 – Freddy Mercury’s
  • Position 3 – Merkins

Zima on Q

Mosey to the base of the cones for some Dora 3-2-1 (Reverse Dora). Partner Up! One partner runs (50 yds out and back) while the other completes the exercise.

• 300 Flutters (2-Count)
• 200 Mtn Climbers (2-Count)
• 100 Bombjacks (say what?)

Mosey to statue hill for Quadzilla (see: Quadraphilia in the #lexicon). YHC sets timer for 4 (actually 5) minutes and PAX run uphill backwards and downhill forwards until time called. It’s a quad killer.

Mosey back to the cones for…

Suicides; however you need to do the following exercise at the beginning and then every time you reach the “baseline”.

• Series 1 – 5 Flying Squirrels
• Series 2 – 5 Tuck Jumps
• Series 3 – 10 Monkey Humpers

With just a few minutes left we finished with SSH IC X25 and then American Hammers IC X20 or 25 (Can’t remember). Clean up the cones and mosey to the parking lot for COT.

Moleskin

It’s frustrating having an injury. We should do well to lift up the many PAX dealing with injuries, because it can drive a #HIM crazy.  Fortunately for Sasquatch and YHC, we can modify and work around what ails us. For others it might not be as easy or the injury may be too severe. All this to say if you know a PAX in this predicament, shoot them an uplifting text, give them a call or meet them for lunch.

Tclaps to all the PAX who put in the work this AM. There was a lot of meat in today’s workout and we tried to keep things moving at all times (see: move with a purpose). It seemed we needed to push a little harder this AM to let the other (Paid) workout folks (about 20 of them) at WEP know this wasn’t your ordinary workout. These were guys getting after it and leaving it all out on the field. That and it’s always fun to chase Longshanks. One day man…one day.  Here are the rest of my notes.

• Thanks to Anchorman for the cones
• It’s amazing that Crabcakes can pull an Elvis without anyone knowing #promove
• Tclaps to Spiderman for running 8 miles and then joining the workout
• It’s always fun to workout with Longshanks and Dark Helmet. Uncomfortable, but fun!
• Wegmans really needs to share his shaving technique with his brother (Sasquatch), nah we probably wouldn’t recognize him then.
• Great to see so many familiar faces and some new ones. I need to get over here more often.
• Quadzilla is still a favorite of mine and the PAX still hate it. Yay!
• Thanks for putting up with us and allowing us to lead

Prayers and Praises

• Lots of prayers for injured PAX
• Prayers for families experiencing strife
• Praise and prayers for several 2.0s on the way
• Prayers and for teachers
• Praise and Prayers for 2.0s and families back to school

Announcements

• Lot of marketing for Qs next week
• Nun Run – get it on the calendar (see newsletter) and run with SPEED FOR NEED
• Read your newsletter

Always an Honor!

Zima & Sasquatch