We had 11 on a wonderful fall morning for part 2 of my back-to-back Q’s this week.

We had an FNG out this morning so I gave a nice disclaimer and off we went for a long lap around the parking lot mixing in some toy soldiers and karaokes along the way.  We then circled up for some CoP.

I’m not much for warm-ups so after 9 slow windmills I explained how we would do CoP this morning.  Since today I was tackling the letters F & G from the Exicon, I found a a routine called “Global Warming” that I thought might be a fun way to get the blood flowing.

The PAX, already in a circle, had to hold Al Gore while shuffling their feet (think football drills) while I called out an exercise & count, they then perform the exercise OYO and returned to their Al Gore shuffle.  I was mixing quite a few in so I can’t remember everything I called, it was completely random, but consisted of Merkins, Mountain Climbers, Squats, SSH, and then a plank hold routine I like to do that went on for a couple of minutes.  I tell all the PAX to get into plank and then call out randomly up/down.  When down is called you are supposed to hold 6″ until I say up again (returning to normal plank).

After Global Warming we went down to the lower deck and quickly realized why we don’t go down here much anymore, it smells horrible, just what you would expect a “Poopdeck” to smell like I suppose.

Anyway, the next routine was F- Four Corners Escalator.  I had setup some cones in a rectangular shape with the long ends probably 100 yards apart and the short ends, maybe 20-25 yards.  Start at the 1st cone and work your way around all 4 Corners Escalator style!

• 1st cone   10 Flying Squirrels
• 2nd cone 10 Flying Squirrels, 20 Merkins
• 3rd cone  10 Flying Squirrels, 20 Merkins, 30 Squats
• 4th cone  10 Flying Squirrels, 20 Merkins, 30 Squats, 40 Lunges

Method of travel between each cone was to run the long sides and bear crawl the short sides. Upon completion of all 4 cones we took a long mosey around the entire bottom parking lot and then worked our way back down the Four Corners Escalator.

• 4th cone  40 Lunges, 30 Squats, 20 Merkins, 10 Flying Squirrels
• 3rd cone  30 Squats, 20 Merkins, 10 Flying Squirrels
• 2nd cone 20 Merkins, 10 Flying Squirrels
• 1st cone   10 Flying Squirrels

Same method of travel and then another long loop around the parking deck when done.

For the final routine we did “Gunners”, which is basically some sprints.  The explanation was something like a gun, from the hammer to the barrel or something like that.  So the Q picks a number for the “hammer” which were American Hammers x50, and then an explosive exercise, so I chose 10 Bombjacks, followed by a run/sprint AYG (down the barrel I suppose).

So PAX on their six, 50 American Hammers, 10 Bombjacks and then 100 yard sprint AYG x2

Then 2 more sprints (back & forth), but this time Burpees instead of Bombjacks.

After this we had a few minutes to spare so we moseyed back to CoT and did about 2 minutes of Abs.  I called out Hello Dolly’s, and other PAX called out some LBC’s, Flutters, and Alternating Shoulder taps.

Exercise Totals:

• Almost 2 miles of running
• 80 Flying Squirrels
• 120 Merkins (not counting CoP)
• 120 Squats (not counting CoP)
• 80 Lunges
• 20 Bombjacks
• 20 Burpees
• 200 American Hammers
• 4 “AYG” sprints
• ~ 100 yards of bear crawlin’
• And some other Ab lab stuff and CoP exercises.  Not too shabby!

We wrapped it up as usual in our CoT:

• 10/26 LKW CSAUP (teams of 3)
• Literally no other praises or prayers this morning so we ended with a prayer of what was on our hearts and prayed for our families and injured PAX.
• Welcome FNG Floss!

Thanks for the Q Costanza!

Until next time,

-Flux-