Got the “call” on the Twitters late yesterday afternoon that a substi-Q was needed at PoopDeck. It’s been a while since I have led a workout, so I felt compelled to raise my hand. Plus, I knew if I Q’d, there’d be no burpees. After Witchhunt’s Q at Abyss, that was very important to me.

The Thang

Having properly disclaimed that I am not a professional, etc., we went for a two-lap mosey around the parking lot, with a little side-shuffle and karaokes, then switching to toy soldiers all the way to COP. Warm up was off the cuff, and as I remember it was:

• SSH x 15
• Windmills—nice n slow x 10
• Weed-Pullers aka Potato Pickers aka Cherry Pickers x 10
• Merkins x 15 (“10 would have been plenty.” — Dark Helmet)
• A little stretching of the “claves” and the back, then
• Mountain Climbers x 15 (“10 would have been plenty.” — Dark Helmet)

A little MORE stretching of the “claves” and the back, then

• Peter Parkers x 15 (AGAIN from Helmet lol)

Then a short mosey to the front of Bowl n Bounce. We used the columns as distance markers.

• 5 merkins, bear crawl to next column
• 5 LBCs, crab walk to next column
• 5 merkins, bear crawl to next column

and so on.

Then, on the way back:

• 5 squats, lunge walk to next column
• 5 squats, lunge walk to next column

and so on.

Then we took a long(ish) mosey to the parking lot near the lake for some OBT-inspired Dirty McDeuce. 3 exercises per set, 12 reps of each with a long(ish) lap between sets.

• Merkins, LBCs Squats
• RUN!
• Shoulder Taps, Freddy Mercurys, Lunges
• Run!
• Parter Derkins, Crunchy Frogs, Jump Lunges
• Run!
• Incline Diamond Merkins (on wood posts), Dying Cockroaches, Sumo Squats
• Run!

Then, since Kamikaze is getting ready to head to Japan for 3 years, I asked him to come up with our last set:

• Merkins, LBCs(?) and Mountain Climbers
• Run! (lap and then back to COT)

We arrived back with a couple minutes left on the clock, so I asked for the PAX to name some ab exercises. Cable Guy counted off some American Hammers and Andretti did some Fast/Slow Freddys. Then it was time for some announcements (Convergence) and praises prayers. I asked Kamikaze to take us out with a prayer. I wish I’d had my phone recording, because it was a perfect prayer and there’s no way I can recount it as eloquently as he prayed. Though he was only able to post with us for a week, he is truly an F3 brother and will be missed. We wish him well as he deploys to Japan where he will serve as a Navy Chaplain.

Thanks to all the men who posted and to WildThing for the opportunity to Q.