Backblast #109 - Another Round on Me

YHC was leading his second Q ever. Due to cold temperatures, the AO was moved from the Stairs to the Calder for some fun in the Bunker. There was much running up and down…

Date – 2/19/2019

AO – The Bunker (Calder Plaza)

6 Degrees | 50% Humidity

[0530 – Core Principles recited. Disclaimer given to 9 PAX] – Basic Bro, Snoop, Forrest, Dapends, Mad Cow, Bald Eagle, Soft Spot, Rehab, Fresh Cream (QIC)

Warm-O-Rama

SSH (IC) x20
Cherry Picker with Back Clap (IC) x15
Squats (IC) x5
Finkle Swings (IC) x10
SSH (IC) x20

The Thang

The PAX moseyed down from the Calder to the Bunker where set up camp at the top of the ramp. From here, we would perform two exercises before going for a short run, alternating between running down the ramps and back up the stairs and vice versa. Exercises were as follows:

Squats (IC) x20, Freddie Mercuries (IC) x10, down ramps, up stairs
Freddie Mercuries (IC) x20, squats (IC) x15, down stairs, up ramps
Alternating lunges (OYO) x20, American hammer (IC) x10, down ramps, up stairs
American hammer (IC) x20, alternating lunges (OYO) x10, down stairs, up ramps
SSH (IC) x30, hold plank 20 seconds, down ramps, up stairs
Hold plank 40 seconds, SSH (IC) x15, down stairs, up ramps
Squats (IC) x20, Freddie Mercuries (IC) x10, ranger merkins (OYO) x10, down ramps, up stairs
Freddie Mercuries (IC) x20, squats (IC) x10, down stairs, up ramp
Burpees (OYO) x10

In all, PAX did 250 reps, held plank for a minute, and climbed 8 flights of stairs.

COT
Count-O-Rama | Name-O-Rama
YHC shared some words of wisdom on qualities each leader should possess:

  1. Be self-aware; know yourself

  2. Always have an opinion

  3. Be decisive

How do you like them waffles?
-Fresh Cream