19 strong posted at the Patriot this morning to enjoy the inaugural Q by our own Posh. It did not disappoint as he had many of us gasping as we ran back and forth in the humid morning. Maximus found it necessary to take the leg portion and got his Winter Olympic athletes mixed up.

The Thang (Posh on Q):
Warm up jog with a mix of high knees, six-kickers and side shuffles
COP:
SSH x 25
Wide Merkins x 12
Mountain Climbers x 15
Diamond Merkins x 12
Mountain Climbers x 15
Jumping Lunges x 15
Low Slow Squats x 20
SSH x 25

Bleacher Pleasers for 5 sets of:
10 Derkins
15 Dips
I did hear Posh quietly say, “maybe we should stop at 4 sets” but yet, he kept on going. Insert gasping noises and remove any mumble chatter here.

Time to get friendly with the field for a long 10mins of:
10 Seal Jacks, Sprint (turned more into a fast jog), In/Outs, Back Pedal
Repeat, again, and again, and again….
Jack Webbs for an obscenely long ascent to 5 x 50

Hand over to Maximus:
Mosey to Field 1 for a round of leg stretches (also allowing Maximus to catch his breath)
Jump Squats x 12

Ab Lab
Frogger, Grave Diggers, Heel Touches

Cone Drills
Back pedal through the cones, then 5 Burpee Broad Jumps, back pedal through the next set of cones, then 5 more Burpee Broad Jumps, then side shuffle back.
Repeat the whole cycle but run back.

Lunge Walk with a twist

Ab Lab Rd 2:
Picabo Street (corrected to Apollo Ono)
Peter Parker
Parker Peter
Mountain Climber
Protractor

COT:
Shout-out to Posh for setting the tone on what hopefully left the PAX a little sore Sunday morning. It was great to nearly reach 20 this morning, keep the EH’s going as we work to establish a core group of Patriots.
July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following.
Hard Drive starting a Slow Burn work out this Friday morning prior to Game Plan.
Tatonka looking for a co-Q for the Fall Mud Run for the day of the event.
Cake Boss starting a 2nd Thursday workout, “Mustangs & Colts” at Springfield Middle…7/17
Brian Shah Classic golf tournament to benefit a fraternity brother of Pusher. Contact Pusher for details.

Prayers for the PAX, their friends, families and those we have the opportunity to interact with.