30 for 30

Preamble:

It was a Judy VQ and belated 30th birthday Q. 20 PAX showed up in the gloom to do probably more running than they would have liked.

Warm-O-Rama:

Mosey behind the parks and rec building to the adjacent parking lot.

[VQ struggles to count in cadence]

10 x weed pickers

10 x side shuffle hops

10 x hillbillies

Michael Phelps on your own

World’s greatest stretch

The Thang:

Moseyed over to the soccer field for the beatdown.

Started with a Bataan Death March around the field, with last person dropping to do 3 burpees and then sprinting to the front of the single-file running line.  Ran until everyone had done burpees twice (about 38 cycles).

Then did a set of tempo merkins, copperhead squats, and leg lifts/flutter kicks, with sprints from the goal line after each set.

• 10 x tempo merkins (drop and hold last one)
• 10 x copper head squats
• 10 x tempo leg lifts (hold last one)
• Sprint to 25 yardline-ish, Bernie back
• 10 x tempo diamond merkins (drop and hold last one)
• 10 x copper head squat jumps
• 10 x flutter kicks (alpha count)
• Sprint to midfield, side-shuffle back
• 10 x tempo wide merkins (drop and hold last one)
• 10 x copper head squats
• 10 x tempo leg lifts (hold last one)
• Sprint the whole field, easy mosey back
• 10 x tempo merkins (drop and hold last one)
• 10 x copper head squat jumps
• 10 x flutter kicks (alpha count)
• Sprint to 25 yardline-ish, Bernie back
• 10 x tempo diamond merkins (drop and hold last one)
• 10 x copper head squats
• 10 x tempo leg lifts (hold last one)
• Sprint to midfield, side-shuffle back
• 10 x tempo wide merkins (drop and hold last one)
• 10 x copper head squat jumps
• 10 x flutter kicks (alpha count)
• Sprint the whole field, easy mosey back to the flag

Finished with a merkin ring of fire: 30 regular, 30 with everyone doing shoulder taps, and 30 with everyone doing mountain climbers

Had a couple extra minutes for 30 box cutters and 30 LBCs

COT:

75 Hard Challenge available for those who like pain… I mean who want to better themselves

Prayer requests:

-Duggar and his family with the anniversary of his father’s passing

-Mater’s back

Naked-Man Moleskin:

It was a pleasure leading my first Q.  Thanks for being patient with me as I botched the warmup routine, but glad we got on a roll for the rest of the beatdown.

As I said at the COT, I’m glad I read that news article about F3 in September and decided to show up the next morning at Gladiator at 5:15.  I appreciate you guys for pushing me to be better, and I’ve enjoyed getting to know y’all over the past several months.

Go Dawgs,

Judy