DirtyMacDeuce at the NCO Club

THE SCENE:
50 degrees and amazing.  I’m really going to enjoy this year’s 5 minutes of Fall.

F3 WELCOME & DISCLAIMER
Yep.

WARM-O-RAMA:

SSH x20 IC
Windmills x16 IC (because I forgot to change inflection on rep 15)
Daisy Pickers x15 IC
Arm Circles x10 IC each direction

THA-THANG:
DirtyMacDeuce
4 sets of 3 exercises, with each exercise being 12 4-count reps.  Each set ended with a 1/2 mile mosey.  Each set consisted of one chest, one core, and one leg exercise.

Set 1:  Merkins, BBSU, Squats.
Set 2:  Carolina Dry Docs, Flutter Kicks, Imperial Squat Walkers.
Set 3: Werkins, WWI Situps, Monkey Humpers.
Set 4: Derkins, Freddy Mercurys, Tempo Squats.

We still had 10 minutes remaining at the end of the DirtyMacDeuce, so we finished off with some burpee/situp 11’s until time expired.

MARY:
Sprinkled throughout.

COUNT-OFF & NAME-O-RAMA
4 PAX:  Ace Ventura, Choker (QIC), Gilligan, Soulja Boy

CIRCLE OF TRUST/BOM:
Do the hard thing.  As evidenced by the fact that the other three PAX were getting a decent amount of plank time at the end of every lap (except for AOQ extraordinaire Soulja Boy who always circled back to finish with me), running is not my strength.  It would have been much easier for me to come out and Q 45 minutes of calisthenics.  But if we only work on our strengths, we’ll never develop new ones.  My charge to the PAX was that when it is their turn to Q, they should lead a workout that challenges them.

MOLESKIN:
It was great to be back at the Cockpit this morning.  There’s magic in a small group – I highly encourage everyone to put a Cockpit Q on your calendar, and stick around afterwards for Coffeeteria.

ANNOUNCEMENTS:
I’m terrible at remembering things.  Forgot to plug this weekend’s campout at Gus’s parents house.  See the preblast for deets.

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