So this Wednesday morning yours truly was running just a minute late and joined the PAX in mid-mosey to the track for some warm-ups. The first conversation with Frac-Sac went something like this.
Abacus: Good morning Fracsac.
Fracsac: Hey Nice of you to join us Abacus – this is your Q this morning.
Abacus: Great, this is the first I am hearing of this. (Lesson learned to check the Q schedule more frequently).
Fracsac led the PAX through warm-ups near the track. Warm-ups included SSH, Imperial Walkers, arm circles, and a few other well placed warm up exercises.
Fracsac led the next exercise on the track – Run one lap of the track doing exercise at each corner including the following: Merkins, Burpees, Cataline wine mixers, and squats.
Abacus took over from here and led the mosey to the grassy area near the new Children’s Museum under construction. Circle up for three minutes of “Suck” – 7 SSH, 7 Merkins, and 7 squats, AMRAP in three minutes. Then a few minutes of Mary including flutter kicks, hello dolly, dying cockroach, and penguin.
Mosey to the Foundry for workout on the equipment. Pair up and we were able to do twice through the following exercises. 10 Burpees – was the timer. AMRAP – pull-ups, step-ups, squats, incline or decline merkins (dealer’s choice), and dips.
Mosey back to the flag just in time for count-off, name – o – rama, announcements, and special intentions.
Thanks to Fracsac for the Co-Q. Lesson has been learned to check the Q schedule. Thanks to all for the opportunity to lead.
Abacus
