Bookends

I started the week off with a Q at The Sandlot and ended it with a Q Downtown. A few PAX had the pleasure to attend both. This was new for me as I was “Weinke-less.” No notes, nothing on my phone, just a loose idea of what I might do. Now, not to worry, I do adhere to the Q-Source doctrine of “Preparedness” and on my drive home last night from a Fantasy Football draft, I did contemplate some ideas to entertain the PAX. The circle gathered and a brief disclaimer was shared and away we went.

Warm-up:

• Imperial Walker IC x 10
• Toy Soldier IC x 10
• Side to Side Lunge IC x 10
• MNC’s IC x 10
• 5 burpees OYO for the train

Head south on South Street stopping at the stone benches on the right side. All PAX face south with a foot on the bench – 10 leg raises right, flip for 10 on the left, 10 dips; repeat. The benches had some height so the quads got activated. We crossed the street and hung a left on Franklin Blvd, moseying to the front of the Wells Fargo building and their 3 steps. We’ve not done this in a while – it is a Spiderman special – Deep Sea Divers. Get in plank, feet on first step; 5 merkins, increase a step to 10 and finally the third step for 15. Hold plank for 30 seconds…descend but doing shoulder taps for 15, 10, and 5.  Let’s mosey into the First Methodist/bank parking lot and use the big brick wall of the Wesley Center. We’ll go with a Dora:

• P1 runs to the bank building and returns; P2 exercises:
• 100 Dirty Hook-ups
• 200 Donkey Kicks
• Wall Sits – I know – you’re saying “huh?” Well we weren’t doing 300 hip slappers  – that’s for sure. So wall sits were suggested. The runners ran two laps while their partner sat. Probably should have done 3 turns but oh well.

The sweat was brewing at this point. I had about 20 minutes to kill so we migrated to MLK Blvd and Franklin Blvd intersection (Wells Fargo/Conference Center intersection). We’ll do 11’s but use the block between Franklin and Second that has the nice hill to climb. Begin with 10 merkins and 1 squat working down/up. The block is a little long for this. Sister Act led the way lapping the field. All the others gutted it out. Between the elevation and humidity, this was a burner. We couldn’t finish so halted with 5 minutes to go in order to return on time.

Announcements: Snowbird, JJ5k, Labor Day Special AO in McAdenville. Prayer requests: JJK2/Bob the Builder daughter/sister, Sister Act 2.0, soldiers/Americans and civilians in Afghanistan, our country. I took us out.

No moleskin today – hope the PAX have a good weekend. Make sure to help out our new Site Q Captain Stubing and fill some Q slots for him.

Thanks for the opportunity to lead.

Short Sale