So I got a PM from WitchHunt Monday evening asking me if I wanted to Q Wed at the Abyss. It is a great AO, a great group of HIMs, so of course I said yes.

I started thinking about my workout plan and pulled elements from workouts I enjoyed and/or was challenged by. Here’s how it all shook out: Warm-up, some partner work, and my go-to “set-it-and-forget-it” using the track in back of the school to let everyone find their own pace and go until the clock runs out. My “Q Lane” is to try and include a variety of exercises, hitting upper, lower and core for a full-body beatdown. Which brings us to The Thang.

The Thang:

Mosey around the parking lot and driveway and back to the lot for a little warm up.

• SSH x 20
• Old Man Windmill x10 nice n slow.
• Low Slow Squat x20
• Merkins x10
• Plank to Downward Dog to Honeymooner to stretch a bit
• Mountain Climbers x10
• LBCs x10
• Freddy Mercurys x10

Then we were off across the parking lot to the circle drive in front of the school for a little partner work. Everyone paired off.

Partner 1: go halfway around circle drive, then run second half while Partner 2 does exercise; switch

1. Bear Crawl | Squat Jumps
2. Lunge Walk | Merkins
3. Crab Walk | LBCs
4. Lt. Dangers | Plank Punches

People’s Chair waiting for the 6. A couple 10-counts and then we were off to the back of the school for some track time. A cone was placed at each end of the oval track, each with a sheet of 5 exercises and corresponding reps. Every man for himself: Do an exercise, run half a lap to the other cone, do an exercise. Etc, etc until completed. Plank it up for the 6.

Station 1:
1. Slow Squats (20)
2. Curb Dips (20)
3. Mtn. Climbers (20 d.c.)
4. Curb Derkins (20)
5. CDD’s (20)

Station 2:
1. Imperial Wlkrs (20 d.c.)
2. Jump Lunges (10/leg)
3. Freddy Mercurys (20 d.c.)
4. Flying Squirrels (10)
5. Peter Parkers (10 d.c.)

Slow mosey back to COT with a minute to spare. Time for AbLab! Everyone on their six for a set of 20 American Hammers, finishing up right at 0600.

COT: Prayers of thanks for another day of life, to post and work our bodies, fellowship with each other and recommit to our faith. Prayers for a smooth transition of power, a hallmark of our democracy. Prayers for peace and healing for our country.

Thanks to Bones for the Headline for this backblast!

Tclaps to Mr. T for bringing FNG Fontaine!

Thanks for WitchHunt for the opportunity to Q.

God bless.

DaVinci