Love your future self but signing up to Q

AO: The Bound

When: 2025-05-21

QIC: Scampi

PAX (15): Ha-ha, MillerTime, Red Ryder (the one that posts), Rudy, Scampi, Tank, Tsunami, Yellowstone, Vlad, Mall cop, Surround sound, cherry, corn beef, FNG “Fanning”, FNG “Commando”

Preamble:

It’s always nice to sign up for a Q for extra accountability in the future. Sugar wanted a tempo pre run, so we made the announcement to show up at 446. Once we got there, Sugar updated us on his chaffing problem and took the day off. 4 Pax still ran 3.5 miles with 8x200 meter tempo mixed in. FNG joined in.

Warm-O-Rama:

Finkle swings OYO 15 Copperhead squats 15 Hillbillies Hangovers OYO Plank compass
  • 90 degrees right, 5 merkins
  • 180 degrees left, 10 merkins
  • 90 degrees right, 5 merkins
10 weedpickers

The Thang:

7 diamonds (kind of)
  • Harden hall
  • Thompson Center
  • Basketball court
  • Top of Hill
Movements:
  • 7 Burpees
    • Plank for the six
  • 14 Bonnie blairs - single count
    • SSH for the six
  • 21 merkins (7 each: diamond, reg, wide)
    • Squats for the six
  • 28 flutter kicks - alpha count
    • Big boy sit up for the six
circled up for planks, half merkins until the whole circle came back around, back to plank, then 1 merkin, 2 merkins, 1 burpee, etc. Bobby hurleys until time expired.

COT:

Continue to pray for the Valencia family as Goldberg passed away last week in a terrible accident on lake Lanier. welcome FNG’s Fanning and Commando!

Naked-Man Moleskin:

Life is short. Live for Jesus today and live tomorrow without regret.

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