Enjoyed leading my first Q with a great group of thirteen PAX including FNG Yogi Bear. Decent weather – average humidity, no rain, and dry pavement for the runs…
Started with a light jog followed by a light 5 rep warm-up of Arm Circles, Cherry Pickers, Air Squats, Side Straddle Hops (D2 was not impressed), and 8-Count Body Builders and another light 10 rep round of the same exercises. All together and in cadence.
Next came main event of 4 rounds of the following: 10 reps each of Kettlebell (KB) Squats (choice of 72lb, 53lb, or 44lb bell), Merkins, Side Straddle Hops, and Mountain Climbers followed by a .2 mile run around the perimeter of the parking lot.
Final round was done in honor of two U.S. Secret Service agents: former U.S. Marine Colin Johnson who recently passed away after a hard-fought battle with cancer, and former U.S. Army Special Forces operator Ron Shurer who is currently engaged in his own fight against cancer. Ron’s Silver Star citation for his heroic actions in Afghanistan is reportedly being upgraded to the Medal of Honor (link to his Silver Star citation: https://valor.militarytimes.com/hero/3780). In honor of these two brave men, we ran to the pull-up bars and finished 60 reps as individual teams of either pull-ups or a modified exercise of choice.
A total of 350 reps and 2.0 miles of running were accomplished. 290 of the 350 reps were done in 4-count cadence which resulted in a decent total number of reps that included 110 Side Straddle Hops, 110 Push-Ups between the Merkins and 8-Count Body Builders, and 80 KB squats.
Ended with announcements and prayer. Great start to the day.