[commitment] The Qs Clock

AO: Commitment
Q: Rockslide
PAX: Black Hat, Jingles, SOGGY, Gerber, Fuse Box, Dave Bailey aka Popeye, Posse, McGruff, Schedule C, Deep Dish, Munchkin, Radar, Centerfold, Goodfella (Jim Badolato), Sugar Daddy- Joe Gummersbach, Chainsaw, J-Woww, Zinfandel, ChatterBox, Cartel
FNGs: None
COUNT: 21
WARMUP:
DiCCS given, then mosey to the Millbridge clubhouse parking lot. Arm circles forward and back
Cotton pickers
Runner’s stretch
Damascus delights
Downward dog
Upward dog
THE THANG:
Millbridge Clubhouse parking lot
Partner work. Timer is the runner on the making a lap around the long island. Each team member completes Merkins, Prisoner Squats, and Heels to Heaven
–Beginning of Big Bois/LBC ab web as Mary; steps one through four

Nesbit Traffic Circle
Allow time for six to come in with continuance of the ab web; steps five and six. Mosey to school parking lot.

School parking lot
–Pause for dry-heave intermission from the Q. You’re welcome for the 10-countish break.
7s: Merkins at the top. Big bois at the bottom.
Recover once Q finished and mosey to the basketball courts.

Basketball court
Triple nickel; Donkey kicks on the wall and Ins and Outs on the curb. Early finishers added interest to their nickels worth of accumulated savings by running more rounds. Mosey to the intersection at the entrance to Nesbit and the turn in for the school parking lot.

Intersection
Ab web step seven. Set up for Paula Abdul to COT.
Trees on the left. Squats on the two steps forward. Jump squats on the one step back.

COT
Finish out steps eight through ten on the ab web, followed by Plank Jacks, SSH, and Planks until three minutes past.

MARY:
We did abs. Lots of abs.

ANNOUNCEMENTS:
Blood drive next week. Get with Black hat to volunteer to help or donate to the cause. Dunkin after. Great showing by F3 Waxhaw with all crews coming together from Cane Creek, Nesbit, and wherever it is people on bikes ride bikes. (Bonus at Dunkin when Scuba rode through the drive through and stopped by to say hello after being heckled by strange men.)

COT:
Goodfella took us out.