Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.
Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.
YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.
YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!
Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!
Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.
YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.
Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.
As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.
PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.
YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.
5:30am hit and we were off with the following workout.
Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.
Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.
The Workout:
Rock Curls
With the rock, performed 3 sets of 25 Curls in cadence
-Rock starting at top of the curl and half way down
-Rock starting at the bottom and curl half way to the middle
-Rock starting at the bottom and all the way to the top
-Happy Valentine’s Day…Love, Nemo
Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.
Pop a Squat and Core Speed
-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep
-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.
-Happy Valentine’s Day… Love, Yogurt
Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot
Bear Crawl Burpee Trains
Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10
-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.
-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.
-Happy Valentine’s Day…Love, Pikachu
mosey’d single file to the fence for the next group of exercises
Cupid Derkin Shuffles
-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence
-5 Derkins at the top then shuffle and move down a rung
-5 Derkins in the middle then shuffle and move down a rung
-5 Derkins at the bottom then shuffle and move back to the top
At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.
-Happy Valentine’s Day…Love, Banana Seat
People’s Suicides.. Get some Balls and Sprint
-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)
-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)
-Happy Valentines Day… Love, YHC
Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.
Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.
Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.
T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC
Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.
