• Post Type:
  • When: 05/04/2019
  • AO:
  • QIC: Wojo
  • FNG's:
  • PAX: Gumby, Sgt. Hulka, Dolph, Broke, Sister Act, Dr. Seuss, Oompa Loompa, Belt, Tater Hole, Freight, Pizza Man, Volt, Push It, Motzart, Stogie, Lil Sweet, Hacksaw, Medicine Woman, Car Fox (FNG), Wojo (Qic)

Montross asked me a while back to take a Folsom Q, and I jumped on it. For whatever reason I had never Q’d Folsom. I knew we would probably have a pretty good crowd, and that many of the guys probably havent been to a Wojo Q so I tried to even out the exercises a bit. Having been sick all week it helped me get a little break in between the running drills too! The Q power and mumble chatter kept me going but I was beyond spent after this.

 

Warm up:

Don Q x 10ic

Mosey to Tennis Courts

The Thang:

SSH x 15ic

Squat Thrusts x 15ic

Merkins x 15sc

Side Lunges x 15ic

Flutter Kicks x 15ic

Werkins x 15sc

Reverse Lunges x 15ic

Freddy Mercury x 15ic

Diamond Merkins x 15sc

Squats x 15ic

LBC x 15ic

 

Line up on the line and do these running drills the entire distance of the tennis courts

High Knees

Butt Kicks

Carioca

Skips

High Skips

Walking High Knees

Form Runs

 

Circled back up and did 10 reps of the exercises above, and then went thru the running drills again with a couple added.

We did some stretches, my Yoga Inch Worm Walks, and finished w/ 21 Burpees in honor of Riley Howell (the young man who saved lives at UNCC)

COT

Welcome FNG Car Fox

Thanks to all who made it out, and to Montross for asking me to Q. Sorry you couldnt make it. We had lots of mumble chatter during the workout.  All you guys kept me on my toes with all the “constructive criticism”.  Had it not been for you guys I probably would not of made it through my own Q. It was a great time! Although I am still sore.