Short Notice Q

Preamble:

Thursday, Milli made it known he would be happy to Q 4 times in 2 weeks if needed.  YHC took the subtle hint and decided to throw together a little something something to close out the holiday week.  I typically like to plan a Q out well ahead of time so this was not in my comfort zone!  And of course AFTER volunteering to Q, Milli mentions he is bringing an active Marine in his 20’s that will likely lap us numerous times and laugh in the face of our physical misery.  The pressure is really on now.  Welcome downranger, Stripes, from the DC area!

Warm-O-Rama:

Stayed in the Lake Club parking lot for:

Willie Mays Hayes (in honor of Milli’s beloved Cleveland Indi…er…Guardians)

Weed Pickers

Imperial Walkers

SSH

The Thang:

In honor of the 4^th of July we did reps in multiples of 7 (July being the 7^th month of the year) at 4 stations (in honor of the 4^th).

Station 1: Burpees – 7

Station 2: Burpees – 7,  Big Boys – 14

Station 3: Burpees – 7,  Big Boys – 14, Overhead Claps – 21

Station 4: Burpees – 7,  Big Boys – 14, Overhead Claps – 21, Squats – 28

Run a lap then repeat in reverse order, but stay away from the stinky dumpster.

Head to the coupon pile.  To honor the 56 men that signed the Declaration of Independence we did 56 reps of Curls, Overhead Press, Skull Crushers and Rows.  28 reps of each to start, run a lap, then finish the other 28 reps of each.

Time for another 7/4 circuit:

Station 1: Lunges (alpha) – 7

Station 2: Lunges (alpha)  – 7,  American Hammer (alpha) – 14

Station 3: Lunges (alpha)  – 7,  American Hammer (alpha)  – 14, Mtn Climbers (alpha) – 21

Station 4: Lunges (alpha)  – 7,  American Hammer (alpha)  – 14, Mtn Climbers (alpha)  – 21, Alternating Shoulder Taps – 28

Repeat in reverse order.  Drop coupons off and head back to the flag.  Oh look it is EXACTLY 6:45am.  As if it was planned out that way weeks ahead of time. Or sometimes a blind squirrel finds a nut.

COT:

Prayers for Stripes’ sister-in-law going in for a first ultrasound after difficult time getting pregnant.

Family friendly beatdown coming to Brooke Street park behind Alpharetta city hall on…a date soon.  I can’t find it.

Milli reminded us of the joy and gift of having children.

Naked-Man Moleskin:

Good to have Stripes in town today.  He killed it and thank you for your service!

Despite the internal anxiety of a short notice Q I had a blast.  The July Georgia humidity makes for a nice sweat fest.  Stay hydrated!

Until next time…