Rusty Q at the Wheel

Rusty Q at the Wheel

QIC: PostHole

Date: 6/17/2020

PAX: HOG(WB), Huckleberry, Van Gogh, Splash, Spamalot, High Cotton, Drama Queen(WD), Bevo

Despite the great clouds of doom, 8 Studs and one out of sync Q, that is my story, gathered at Jamison Park this AM to put in some work. During the COVID hiatus YHC reverted back to OYO workouts outside and even some old videos in the basement. It was great getting back to those videos especially because YHC was reminded of good form work. It was with that in mind that YHC cobbled together the plan for the day. The idea was to slow down the PAX so everybody could reset their form…….probably would have been better had YHC explained that upfront or at all. The Q fails were plentiful as you will read:

The Five Core Principals were skipped completely. Fail.

WARM-O-RAMA (sort of in cadence but not really. Fail.)

• Abe Vigoda
• Arm Swirls front and back
• Down Dog to Dive Bombers
• Plank to Spider to Reach

Mosey from Jamison to rock pile at the top of Meadowlarks parking lot

Pick a rock from pile. What size? Dunno… Fail.

PAX were instructed that we would slow the exercises down and spend 3 second to raise and 3 seconds to lower all.

• Curls x 10
• Skull Crushers x 10
• Overhead Press x 10
• Bent Row x 10
• Bench/Push Press x 10

Mosey with your rock to the traffic circle and set it down.

• Bear Crawl half the circle and stop
• Mountain Climbers x 15 IC
• Bear Crawl the second half of the circle

Pick up a rock and mosey back to Jamison. Deposit the rock in Jamison`s pile. Circle up in the parking lot.

PAX were instructed that we would slow the exercises down and spend 3 second to raise and 3 seconds to lower all.

• Right Staggered Squat x 10
• Prisoner Squat or modified copperhead x 10
• Left Staggered Squat x 10
• Right Lateral Square x 10
• Left Lateral Squat x 10

Mosey to the Shelter

• WMD x 5 OYO
• Left Step Up x 10 OYO
• Right Step Up x 10
• Carolina Dry Docks x 20 OYO
• Crab Press (Magic Mikes) x 20 OYO
• WMD x 5 OYO

MARY

• American Hammers
• Heels to Heaven (Zima Style)
• Cumberland County Aqueduct Left and Right

Checked the clock and it was 6:14

• Side Straddle Hops x 25 IC (Does it really matter if they are first or last???)

FINISHED

ANNOUNCEMENTS

Schmed Fest August 28th and 29th

F3 Anniversary coming soon

Reach out to SourMash or Hardin for private label bourbon

YHC has the Q at IS this Saturday

PRAYERS

Heal our nation

Lift up all unspoken prayers.

NMM

The Q gave plenty of MC fodder and the usually PAX were more than willing to use it. YHC will be swinging through Q school on his way to IS this weekend. What an awesome group of PAX this morning. The six was never far behind and the PAX became the six every time. The MC was consistent but uplifting throughout. YHC could not be happier to be back in the F3 saddle. About those rocks…….They were not stolen from Meadowlark…….borrowed for a future Q is more like it….. spoiler alert! Honor to lead this morning. Thanks for the keys Turnover.