Drop it like its Squat, Drop it like its Squat

Nice spring morning to post and get better. 7 PAX showed up and the Ranch and were treated to a nice surprise by YHC. Disclaimer was given and off we went.

The Thang

Warmup lap around the parking lot with butt kicks, high knees, karoake, knee pulls and reverse foot pulls. Circle up for COP - 25 SSH, 15 IW, 15 Windmills, 10 Slow Merkins, 10 Peter Parkers, 10 Mountain Climbers, and 10 Parker Peters (All IC).

Mosey over to where the cones had already been set up in a diamond ladder. 2 sides of the diamond. Always start with 10 squats. Then move to first cone on the side and do 10 of that exercise (plank jacks on side A Seal jacks on side B), then back to the start and do 10 squats. Go to first cone again and do 10 of that exercise and then move to second cone and do 10 of that exercise (Flutter kicks on Side A, LBC's on side B). Back to the start for 10 squats, Then 10 at cone 1, 10 at cone 2, 10 at cone 3 (Merkins on side A, Bombjacks on Side B). Back to the start with 10 squats. then go back through the cones on that side and finish that side with 10 big boy situps. Once done with that side return to the start and flip sides starting with 10 squats. We did the math and each round consisted of 80 squats, 40 plank jacks, 40 seal jacks, 30 flutter kicks, 30 LBC's, 20 Merkins, 20 Bombjacks, and 20 Big Boy situps. All PAX completed 3 rounds.

with 5 minutes left we did 10 burpees OYO and circled up for dealers choice Mary of Boats and Canoes,Superman, Freddy Mercury, and a few others.

Run back for COT and BOM

Announcements - lots of runs/races coming up so read your weekly email. Lake Wylie pre-con this saturday, full launch April 9th.

Prayers - Safe Travels for all PAX out of town during Spring Break. Pray for our nation

Moleskin

- Not gonna lie, Q'ing 3 straight days is sometimes a little tough on your body, especially when you had one the night before and not a lot of time to let the body recover. Upper body was pretty beat up from OCR training so not a lot of upper body on the list today.

- Still have 2 more Q's this week. Tomorrow at The Hive and Saturday at The Reservation in Indian Land. Hope to have something left in the tank and hope to see some of you out there.

- I secretly love writing BackBlasts. Best part of Q'ing!! Said no one ever!!!

- Need to remember to start videotaping the Namearama again. Keep forgetting who showed up.

- Last week Santini asked me how my 2016 Word of Sacrifice was going. And i let him know some things that had happened so far where I had opportunities to sacrifice something or some sacrificed something for me. We are 1/3 of the way through 2016 so it got me wondering - how are you doing with your 2016 word? Are you living it daily? If not, why not? If so, what helps you live it out daily? Would love to hear some answers in the comments below of at your next post during COT.