Kotter Q

It has been a long time since the Slaw had Q’d anywhere. I finally got off my useless butt and picked up a Q at Folsom (thanks for the push, site Q). It was a humid morning at Folsom, and I was anxious to see how many PAX (if any) would post. I was happy to see 10 of my Folsom brothers show up for my Kotter Q. I was going to keep it simple and get back to basics. 5:30 rolls around. Time to get started.

Warmup:

• Don Q x 10
• Grass Pickers x 10
• Seal Jacks x 10 IC
• Hillbillies x 10

Thang:

Mosey to the Flag at the top while stopping at the speed bumps for 5 Burpees at each one.

10 LBC’s IC led by Sparky then the Pledge

Short mosey to the parking lot beside the AG center for Deck Of Death. With an old school deck of cards, we shuffled them up and then placed them in the circle of PAX. Each PAX drew a card and all performed the exercise. Exercises were: Spades- Merkins, Clubs- Squats, Diamonds- CDD’s, Hearts- Flutter Kicks(IC). Jokers were left in the mix for 10 Burpees apiece. I had forgotten how much fun this workout was. Mumblechatter was lively. After completing the deck, we moseyed back to the flag, making sure to stop at the speed bump for 5 Burpees. With 4 minutes to go, I pulled up Moby’s “Flower” (Bring Sally up) song. we performed Leg Lifts/ Six inch leg hold for the duration. Real crowd pleaser for sure! When song was complete, 45 minutes of work was in the books.

Announcements:

2.0 Workout this Saturday 7/20 at Folsom.

Ratchet is having a drag race at Shadyside on 7/20 as well.

COT:

Prayer Requests: Blue, the Smoot Family, Montross’s Foot/Ankle issue, Medicine Woman and his Family’s new land/home endeavour, Rockabilly’s upcoming job interview.

YHC took us out in prayer.

Moleskin:

All the men pushed hard today. I want to thank all of you men for posting this morning and supporting the Slawbag!

SYITG,

Slaw