This 50-year old virgin got the first taste of Q-world with a strong showing of “respect” from a GREAT group, including those from The View who closed shop to schlep over to Pontiff. After greeting in the track-side cage, moseyed to the rock pile for warm-up and rock choice. Then onward to the field for 20+ minutes of 11’s while the thunder rolled in. By the end of the Thang the sunrise was covered by rain clouds which opened to cool the pax from the humid 90-degree heat. After recovering during plank and Al Gore, ended with a few more routines in our circle of gloom. COT and naming of the FNGs, DoorDash and Poppa Smurf.
WARMUP
20 4-count side straddle hop
10 4-count forward arm curls
10 4-count backward arm curls
10 4-count grass grabbers
10 4-count windmill
14 4-count peter parker
THANG
11’s:
-Rock in the middle
-Plank Jacks
-Bear Crawl
-Rock Squats (with your heels on the ground says Mahatma!)
-Big Boy Sit-up
-Rock Shoulder Presses
-Lunge back to Start
LAGNIAPPE
Al Gore – 1 min
Plank – 1 min
Ring of Fire: Bonnie Blairs + Al Gore
X-Cross Body Rock Lifts– x10 right/left
Modified Reverse-order Jack Webbs OYO
Looking forward to the next Q! Very grateful to be part of this great group @ F3 Nola.
