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Q-Countdown
PAX- Dreadsquid, Appleseed, Almanac, Counselor, Agassi, ChewToy

The weather this morning was damp with 95% humidity. The PAX got started quickly this morning to try and beat a storm headed north into the area. They were successful as the work was completed in 43 minutes!

Week 2 IPC 2020
AMRAP 43 minutes with a block
10 thrusters after every movement
Rifle carry block 25 yds out to cone, do work, carry back to flag

400m run (without block)
25 Derkins
25 Blockees
25 squats
25 KB swings
25 vert presses
25 Alpos

CoR
NoR
Announcements
Prayer

Sept 10, 2020 Q-School

AO: Olympus

QIC: HT

PAX: PopFly, YNAB, Zeus, Dunder, ElNino, Derecho, Ashe, Roddick, Houlihan, FNG Denali

Warm-up:
Open with Disclaimer, F3 Mission Statement and 5 Principals.
20 cadence SSH, Arm Circles Forward & Reverse, WIllieMayesHayes, Downward Dog, CobraKai, 20 Mountain Climbers

The Thang:
After a fellowship jog up to football field, PAX lined up on goal line. Explained suggestion for cadence counting and feedback for improvement AAR.

Bear crawl ladder climb:
10 yards, stop for 10 burpees, AAR
10 yards, stop for 20 Merkin, AAR
10 yards, stop for 30 SSH, AAR
10 yards, stop for 40 shoulder press, AAR
10 yards, stop for 50 calf raises, AAR

IntroCircle each PAX enters the circle, shares personal information & what motivates him to come out to Gloom. Then he runs own exercise, group provides AAR for improvement. Next PAX, rinse & repeat.

CoT:
Sept 11 Stair Climb tomorrow, plan to arrive at 0430, event starts at 0445. Derecho birthday Q Sat. Sun at 0630 Week 2 IPC at Olympus. Jimmy V: March 1993 ESPN never give up Speech
3 things everyday: Laugh, Think, Emotions Brought to Tears= Full Day

“If I’m gonna do something, it’s gonna be sick, and it’s gonna be so cool…or it’s gonna be the most hideous four seconds of my life while I just freefall to the ground. – Alex Honnold”

Weather – Delightful 68, slight breeze, moderate humidity

PAX: Counselor, Chew Toy, Almanac, Dorothy, Agassi, Countdown (QIC)

W-a-R

SSH 4×20

Copper Head Squat 4×20

Sideways Starfish (10 Sec x2 (Left/Right))

Heal Taps (4×20)

Shoulder Taps (4×20)

Thang

*Run to the top of parking garage for debrief/partner up

Burpees – 25

Overhead Press – 50 (4 count)

Merkins – 100

Bear Crawl – End

Crawl Bear – Start

6MoM

Plank Jack of Fire (one PAX does 25 plank jacks while rest of PAX hold plank)

Scissor Dolly of Fire (see above, but 26 to get equal love)

Nolan Ryan 4×20

Randy Johnson 4×20

Moleskin: Mumble chatter was on the uptick until a confused motorist decided to trapes across the battlefield. After a brief pause the PAX resumed the morning team downpainment! The concrete was particularly clean, and the pax crawling definitely helped to get it “eat off the ground” clean. The men were so eager to finish that they left extra time for Mary…so thoughtful.

CoT: HH coming up in a few weeks, Countdown will post a poll to see which “port” we can drop anchor in…YHC closed out with a prayer for thanks, healing, and for everyone to cover down on those around them.

Thank you men for the opportunity to serve and lead!

Aye!

Countdown

AO: Delphi
QIC: Ashe

The PAX: 10: Hightower, Slyder, Dunder, Zeus, Pop Fly, YNAB, Glee, Obadiah, Gadget, Hoolihan

WarmUp: SSH, downward dog, cobra kai, slow reverse lunges, slow squats, slow merkins

The Thang: Speed work (because I could definitely use it) and games (because Sept. has enough killer workouts) – 1. 25 yard butt kickers and high steps / knees
2. 50, 75, and 100 sprint and jog return increasing in intensity each tie
3. Alternating power moves immediately before sprints to 50, 75, or 100, including jump squats with high knees, hand clap merkins, and broad jump. Concluded with 6 broad jumps, 6 squat jumps to a 100 yard sprint. We missed skier hops – 1 leg jumps side to side.
4. Attempts at 2 games in the gloom: two ball soccer, where each time tried to maintain possession of their ball while stealing the other team’s ball. Played on half the field. Each time a team ended up with both balls everybody ran to the far goal line and back. Then tried a brief stint of an ultimate frisbee-style game with overhead passes of a single soccer ball, but the ball proved too slippery.
5. Circled up for additional squat jumps, slow reverse lunges, and hand clap merkins.

Mary: leg lifts; flutter kicks, pickle pounders, LBCs, the Glee, and an exercise of unknown name where everyone danced like a crazy person going side-to-side with their elbows and legs to work the obliques.

COT: Announcement about the 9/11 stair climb by Hightower. Arrive by 4:30, parking on/near Ohio Drive, begin by 4:45, ending by 6:30ish. Message of the day: gratitude. Appreciate the day and all it brings.