Multi-q at the buck

Q for 11/18/21

Multi-Q

Pax:  Swanson, Cable Guy, Stones, Mountaineer, Ambien (QIC)

Conditions:  60 and perfect.

Since no one signed up for the Q, the pax in attendance dutifully divided up the workout.

Warmup (Swanson)

  15 TTT

  15 AC (forward)

  15 AC (backward)

  15 Overhead helos

  15 Overhead press

  20 IW

  
Mosey to Low Country Community Church parking lot

The Ladder (Ambien).  Do each of the following in order.  When you get to the lunges, do lunges again and then go back down the ladder.

1.      10 burpees

2.      25 BBS

3.      Short run – to first lit pole in parking lot (1/2 of parking lot) and back

4.      25 Carolina Dry Docks

5.      25 squats

6.      Long run – to the far end of the parking lot and back

7.      25 merkins

8.      25 lunges

Next, some 11s (Mountaineer)

  Start with 10 V-ups, and 1 four-count flutter in cadence

  Next 9 V-ups, and 2 four-count flutters in cadence

  Next 8 V-ups, and 3 four-count flutters in cadence

  Next 7 V-ups, and 4 four-count flutters in cadence

  Next 6 V-ups, and 5 four-count flutters in cadence

  Next 5 V-ups, and 6 four-count flutters in cadence

  Next 4 V-ups, and 7 four-count flutters in cadence

  Next 3 V-ups, and 8 four-count flutters in cadence

  Next 2 V-ups, and 9 four-count flutters in cadence

  Next 1 V-up, and 10 four-count flutters in cadence

Mosey to Flag

MOM (Stones):

25 American Hammers

Can’t remember the rest😊

Done

Prayers:  Cable Guy.

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