Substi-Q 21-15-9

AO: Black Water

When: 2024-10-14

QIC: Mantooth

PAX (8): 5-way, Ditch Witch, Krystal, Mantooth, Package, Schneider, The Body, UMass-Todd Doherty

Preamble:

Woke up this morning excited to attend a Baskins BeatDown (it's been awhile), but much to my dismay, he posted on Slack at 2:30ish am that he was having problems sleeping and needed someone to step up and take the Q. So I stepped in and grabbed it and got the gears turning in my head.

Warm-O-Rama:

During the PreRun with Ditch Witch and a little mumble at the tower prior to 5:30, PAX were still discussing how crazy it was for Ansel Adams to run 155 miles around the City Center. So in respect to his amazing accomplishment, I thought we'd run one lap for a warm-up. That quickly turned into, "Let's complete a lap by the end of the beatdown," and I decided we'd stop at the bottom of the Landing Strip for Warm-o-Rama. There, we performed SSH, Weed Pickers, Good Mornings, Michael Phelps OYO, and Moroccan Night Clubs before beginning.

The Thang:

After getting loose, YHC explained to the PAX that we were going to do 21-15-9 reps of all of the 5 following exercises:
  • Big Boy Situps
  • No Cheat Merkins
  • American Hammers
  • Mountain Climbers
  • Plank Jacks
After completing 21 reps of each exercise, PAX would run up the landing strip to the back entrance of First Baptist Church (further than it seems). Upon returning from the run, PAX would then do 15 reps of each exercise, run, then 9 reps, and run. Waiting on the 6, PAX worked some more abs with some Flutters, Dying Cockroaches, and more American Hammers. Once the 6 was in, we then had a quick 10 count and moseyed back to the "flag" to complete the City Center loop while doing an Indian Run. We got back to the "flag" with about 5 minutes left, so we performed some Mary with incline merkins on the curb, dips on the curb, calf raises, star jumps, and The Body led us through some Bat Wings to close us out!

COT:

Continued prayers for everyone effected by the hurricanes (Helene and Milton) and all those that are supporting them.   Santa Ruck and F3 Cumming Christmas Party coming up soon! Check Slack for details.

Naked-Man Moleskin:

Also a pleasure leading the men of F3 Cumming! Getting a surprise Substi-Q opportunity proved no different!

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