Me? Q at an AO that I have never seen? Sure, why not?

Backblast! Me? Q at an AO that I have never seen? Sure, why not?
Date: 01/05/21
AO: #ao_specialevents (The District – Nature Coast)
PAX: Urkel, Cheesehead, Apnea, Seltzer, Chowdah, Hitchhiker, Waterboy
FNGs: 0
Q: Wiseguy
Conditions: Cool but not sweater weather
Warm-Up:  Wiseguy Warmup (line drills to prep for running)
The Thang:
Should I have mentioned that I like to run?  Nah.

Round 1
Shake and bake (Indian run) around the soccer and baseball fields.  Last man does 5 merkins (any style) and then runs hard to the front of the line.  Rinse and repeat until the full lap is done.  (According to my watch, one lap is 0.53 miles)

Earlier I demonstrated the hand-release merkin done in the Army style.  (Hand-release merkins are part of the PT test at GrowRuck events.). I decided to apply that here and made it an F3 count exercise.  I asked Waterboy what his age was.  So we ended up doing 45 reps (split into sets of 3).

Round 2
Same shake and bake style.  Instead of 5 merkins, we did 5 squats.

The youngest PAX is 30.  So 30 slow low squats (3 counts down, 1 count up).

Round 3
Same shake and bake style.

Instead of 5 squats, we did 1 get-up.

I am 34 so we finished with 34 get-ups.  

About 2.5 miles done. 

Endex

Announcements:
Thank you to Nature Coast for letting me lead today.  I kept the workout simple and tried to provide some tips on effective ways to Q.   

I like the get-up exercise.  Personally, I think the get-up is a better functional movement than sit-ups, flutter kicks, etc.

“If you fall, get back up. That’s what life is about.” – Keith Sweat.

This is good practice for me to prepare to be a Cadre as I have to recon routes and figure out logistics at places that I likely have never been and lead people who, for the most part, I do not know.   That is why I took the opportunity.  Hope to see everyone again soon (maybe at a GrowRuck)!

Count-o-Rama
Name-o-Rama
Q took us out in the Pledge of Allegiance (Tallahassee thing) and prayer.