AO: WESTSIDE
QiC: Papa Doc
Date: 07/04/2024
Title: Papa Doc's final Q (cocaine bear)
Number of HIMs: 5
Crablegs, Low Tide, Mr. Woodcock, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 Tennants
SSH
Imperial walkers
Arm circles
Runners stretch
Tha Thang:
Q recalled his first two Westside Qs and combined them into one workout (the cocaine bear).
Mosey to first speed bump
20x Merkins IC (3 count negative, 1 count up)
20x Squats IC (3 count negative, 1 count up)
5x Burpees
Mosey to second speed bump
15x Carolina Dry Dock IC (3 count negative, 1 count up)
20x Bonny Blair HW OYO
5x Burpees
Mosey to third speed bump
Continuous Mary 4x exercises on your 6
20x flutter kicks IC
20x gas pumpers IC
15x Freddy Mercury IC
20x LBCs OYO
5x Burpees
Battan death crawl:
Pax bear crawl in a line
The last pax drops and does 3 Burpees
When compete pax runs to join front of crawl line taping last pax along the way
Continue until across the wide of football field
Bear crawl ring of fire
Exercises: 10 merkins; 10 mtn climbers, 5 Chuck Norris, 5 hip touches
Bear crawl in a circle (while Cindy watches), at "stop" from Q, pax perform exercises then continue
Murder bunny inch worm
Pax murder bunny back to front in a line; pax in line complete AMRAP curls, KB swings, and squats.
Stop after 50 yds
Partner farmers
P1: farmers to goal line and runs back while P2 does big boys
Roles then swap and P2 recovers Cindys with farmer carry
COT:
Announcements:
-In a 5-0 unanimous vote, we selected @hobby lobby to be the next site Q (pending his acceptance)
Prayers:
-Firework safety
-Travels
It has been an absolute pleasure being a part of the Westside, and I am going to miss it. Thank you for the camaraderie, accountability, laughs, and friendship along the way.