On the Q

On the Q

QIC

RA

AO

Rising Sun

PAX

• Dandelion
• Deliverance
• McFeely
• Mumbles
• RA
• Webelos
• Zima
• Gazebo

Workout

Warm-o-rama: SSH x 20, Abe Vigoda sequence x 10, Squats x 10, Merkins x 10 (all in cadence)

Thang: Head to track for…

At top of track complete the following: Curls x 20, Overhead Press x 20, Squats x 20, Merkins x 20

Upon completing the reps, ruck around the track 1 lap and repeat

After all pax completed 5 rounds (400 reps) exit track, head North to Chicago, East to Scoville, South to Lake and back to AO

After returning to AO complete 40 slow/fast flutter kicks in cadence.

Mary: See above, slow/fast flutter kicks

COT: Much like this workout, things in our life do not have to be complicated to be hard. We will consistently face peaks and valleys and sometimes the valleys come from the simplest of circumstances, predictable and yet unavoidable. In these times it is important to turn to our brothers in the gloom for support and uplifting.