Great morning and a great crowd of 16 PAX at the Poopdeck.  I mean it was still hot and humid as hell, but that’s par for this summer.

After a quick disclaimer we took off around the lot for a mosey that included some shuffle steps, NUR, and Toy Soldiers before circling up near where the cat lady roams for some Warm-A-Rama.

• Windmills x10 IC
• Planks (2x 10 counts)
• Merkins x 10 IC
• Morroccan Nightclubs x 10 IC
• Low, Slow Squat x 10 IC
• Hold squat (2x 10 counts)

Short Mosey to the upper lot (deck?) at the Poopdeck, I’ve been Q-loaded the last couple of weeks and the previous 2 Q’s were brutal on the arms and shoulders so I decided to mix it up a bit this morning by giving the upper body a complete break at the expense of all leg plyo workout.  I wasn’t sure how it was going to go over, but everyone seemed pretty beaten by the end.  In any case, here is the breakdown of how it works:

• 8 Cones setup in an Octagon in the parking lot (fairly large in diameter though I didn’t count the paces) with a 9th cone in the middle of the Octagon.
• Each cone had a (jumping) exercise on it
• Pair up (only for the push, none of this required a partner)
• Pick a cone, do the exercise on the cone, and then Broad Jump to the center cone and do 8 Burpees, then Broad Jump back to one of the 7 remaining cones and continue through until all 8 are completed and a trip back to the center cone after each cone for 8 more Burpees.
• The exercises were:
  • 100 SSH
  • 100 Jump Rope
  • 50 Jump Squats
  • 50 Jump Lunges (25 each leg)
  • 50 Lateral Jumps (25 each leg)
  • 50 Knee Tuck Jump-ups
  • 50 Squat Jacks
  • 25 Bomb Jacks
    • ~64 Burpees
    • lot of broad jumping!

Everyone made it through at least once, which was the goal. In typical Jedi fashion he made it through a couple extra.  With about 10-15 minutes left we lined up for some Indian running around the parking lot.  Lead PAX drops and does 4 Burpees and rejoins at the back of the line.  We cycled through each of the 16 PAX twice before heading back to CoT and about 2 minutes of Mary to end the workout.

• 6th annual Invergance at Rush Pavilion 9/21 @ 5:30
• Prayers for all the teachers and kids in school
• Prayers for injured PAX

Thanks Peg for the opportunity to Q!

Until next time,

-Flux-