A Q Switcheroo at the Dreadnought

Having been handed the Q to the Dreadnought around 3:00 yesterday and in desperate need of some rehabilitation from two weeks I Cajun Country YHC decided to bring home a simple but tough workout I created while in Baton Rouge at the LSU Rec Center. Rolling up for an early Standard with Deuce and Rosie we struck out in a blistering pace for a mile out and back.  As we made our way back to the AO I was a bit concerned with the lack of White Crew Cab Pick-up Trucks in the parking lot…only 2? As usual the PAX did not disappoint and soon we had a health contingent of 11 ready to get to work.

Disclaimer provided and a pre-view given we had no time to spare, to the track we went.  A quick and apparently unacceptable level of warmarama was performed as follows.

Cotton Pickers X 10

LT over RT X 10 Ct.

RT over LT X 10 Ct.

Runner Lung – RT leg forward X 10 Ct.

Runners Lung – LT leg forward X 10 Ct.

Enough of all that…time is ticking, we have work to do.

The Thang:

Three Laps of the Track – sprint through the corners and jog the straightaway’s.

Mosey to the pull up bars for the following:

50 – SC Merkins OYO

50 – SC LBC’s OYO

50 – SC Freddie Mercuries OYO

10 – Dips

5 – Pull-Up’s

10 -Dips

Back to the Track

Three Laps of the Track – sprint through the straightaway’s and jog the corner’s.

Mosey to the pull up bars for the following:

50 – SC Merkins OYO

50 – SC LBC’s OYO

50 – SC Freddie Mercuries OYO

10 – Dips

5 – Pull-Up’s

10 -Dips

Back to the Track

Three Laps of the Track – sprint through the corners and jog the straightaway’s.

Mosey to the pull up bars for the following:

50 – SC Merkins OYO

50 – SC LBC’s OYO

50 – SC Freddie Mercuries OYO

10 – Dips

5 – Pull-Up’s

10 -Dips

Back to the Track

Three Laps of the Track – Lap 1 (Race Pace), Laps 2&3 Cool Down Pace.

Sweep the Six and SLOW mosey to the flag for Namorama.

All told we covered the following:

4 Miles

150 – Merkins

150 – LBC’s

150 – Freddie Mercury’s

60 – Dips

15 – Pull – Up’s

All in less than 50 Minutes!  An impressive showing by all!

Beach Run in Atlantic Beach TONIGHT!  Be there if you can!

Hole – in – None with Nipple Shot (AKA Doug Coughlin from Cocktail)

Bells with Big Mic

Chicken Shack with Immigrant

Prometheus with Dumpster Dawg

Continued Prayers for David Hesmer, Brooke Fulford, Nicole McGuinness all suffering from different cancer related ailments.

Glad to be back in the saddle with the PAX!  As always it was my honor and privilege to lead!

SYITG

Misty