On a warm sticky morning at the Crow’s Nest 7 Pax rolled into the parking lot while I was preparing for my first ever Q and I was pumped!  After about 10 weeks of following all the great Q’s of my past workout’s I was eager to prove my mettle and present a challenging workout with a theme of how animals move in nature.

Warmup

I had an instant COP to warm up the morning stiffness

20 SSH

10 Cherry Pickers

Arm Circles

10 LSS

Then I had the Pax do an Indian Run to the main event area with the rear Pax doing 1 Burpee to continue the warming up period.

The Thang

I pulled out a deck of playing cards for the beatdown

Spades were Bear Crawls

Clubs were Crab Walks

Hearts were Donkey Kicks

Diamonds were Pull Ups (Monkey)

Jokers were 14 Grasshopper ‘Mericans

Rep ranges were 2-14 depending on the card with BC’s and CW’s  going a certain distance corresponding to the card.  Thanks to Flux for the helpful modification on the BC’s and CW’s.

During the beatdown I pulled out 2 scripture readings, the first being on how our bodies’ are our temple’s to SkyQ from 1 Corinthians and with the word of the month being Accountability I knew a great passage from Ezekiel on being watchers on the wall.

After getting through most of the deck we moseyed back right on time for COT.

Thoughts and prayers for this country on yet another school shooting.