Partially may be too strong of a word.
15 residents and 2 prodigal sons gathered in perfect temperatures for this morning’s mystery Q. The scheduled Q had to drop out so YHC and RY thought it would be appropriate to share the love and give some of the newer Pax a chance to Q, all the while proclaiming our sage wisdom to their eager ears.
Habit 1: Arrive to the AO 10 minutes early.
Habit 1: Grow an awesome mustache that commands respect
Habit 2: Don’t wear monkey feet
Habit 3: Watch out for bikes.
Habit 4: Always start with the disclaimer
After explaining the importance of having different people Q and forgetting to state the disclaimer, we took off across Magazine (taking slightly different paths) so we could warm-up within earshot of the tomatoes.
Habit 4: It’s important that you give the Pax clear direction. We introduce each exercise with a standard set of three two part commands, e.g. Command 1: “Next exercise is (pause) The Side Straddle Hop!”…Command 2: “Ready position (pause) Move!”…Command 3: “In Cadence (pause) Exercise!” and then start the count. Don’t forget the last command of “Exercise!.” That is the one that ensures everyone starts together.
Warm-up COP all IC: SSH x 30; IW x 30; Merkins x 20; Plank Jacks x 30; Low-Slow Squats x 29; Peter Parkers x 24
Habit 5: If some jackass calls you into the COP to lead an exercise without any warning, then you should do some random number of said exercise so that he will be faced with how awful his memory is when he goes to write the backblast.
From here we moseyed to the abandoned soccer goal and divided up into four groups, forming a diamond about 20 yards apart.
Habit 6: Design the workout so that no matter the fitness level, all men get smoked and no man gets left behind. One way of doing this is for the Q and the fast guys to run ahead to the next location and plank or perform some sort of exercise while everyone catches up. Another way is to include timed exercises where the pax does AMRAP (as many reps as possible).
Rocket Man – AMRAP at each station for 30 seconds with a 10 second recovery as you rotate to the next station. Peek-a-boo pull-ups, Squats, Merkins, Burpees, Rinse and Repeat.
Habit 7: Plagiarize. If something works, steal it and use it the next time you Q. There are hundreds of great exercises listed on the website. Don’t feel pressured to be original. By the way, thanks to Yuengling for Rocket Man.
At this point YHC passed the Q off to Reluctant Yankee who had his heart set on driving his Chevy to the levee. However, a train cut off our access to the levee so Yank made a sudden change to 6 MOM.
Habit 8: The best laid plans sometimes go awry. Fewer pax may show up than expected, or more pax may show up, or a train may get in your way, or they may suddenly replace your favorite pull-up bars with some kind of twisted metal, post-modern sculpture with chains. The point is you need to have some extra workouts in your back pocket (literally in your back pocket if you are using a weinke and wearing bike coach’s shorts) ready to use at a moments notice.
Habit 9: Remember that pace is important. Standing around and not doing anything purposefully is a workout killer. This is a corollary of Habit 8, or maybe vice versa. I’m not really sure, but it probably doesn’t matter (Notice how obnoxious it is to ramble and not be purposeful, even in the backblast).
Six Minutes of Mary all IC: LBC x 25; Flutter Kick x 24; Rosalita x Veinticinco, LBT x 23; Russian Twist x 20
At this time the train was gone so we followed Yankee to the levee
Chevy to the Levee: 10 Burpees, 25 Mary Katherine’s at the top, 25 Parker Peters on the other side. Run back to the beginning and repeat doing 10, 25, and 20 reps.
Hit the rail road tracks for Wiley Coyote IC x 12
Habit 10: Never lead the pax into doing something illegal or highly dangerous
Back to the park for some Tchoupitoulas Tchoo-Tchoo. Pax in a line in plank as the man at the end bunny hops over everyone. We made it through one rotation.
Back to the flag for the COT. Prayers for friends and family facing treatments and surgeries during the holidays. Celebration of Amnesty’s grandmothers life.
Habit 11: There is probably never a good reason to quote John Cougar Mellencamp during the COT.
- T-claps to all the men that stepped up and led exercises today.
- T-claps to Osha for channeling his inner Corps Commander.
- T-claps to Heisenberg for being able to count to 3 in Spanish.
- T-claps to the pax for being able to count to 25 in Spanish.
