Milton’s VQ

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  72 degrees

FNGs:  None

COP:

Side Straddle Hope: 15 – IC

Imperial Walker: 15 – IC

Through the Tunnel: 15 – IC

Alternating Shoulder Taps: 15 (each shoulder) – IC

 

The Thang:

Catch Me if You Can (Merkin) Indian Run: Around the AO

 

Horse Shoe Pit:

Bear Crawl 1-2-3: Partner up, 100 Merkins, 200 LBCs & 300 squats as a team.

P1 does 1-2-3, P2 bear crawls to end of pit and back

 

Grab a block:

• Colt 45: 15 lower half curls, 15 upper half curls, 15 full curls

Cusack block to other end of the field

15 lawn mower pulls (each arm)

Cusack block back

2) On your six: Block press flutter kick – 20 – IC

Jail Break to the other end of the field

LBCs: 20 -IC

Jail Break back

On your six: Block press flutter kick – 20 -IC

Stow your blocks

 

Mary:

World War I sit ups: 20 – On Q

Flutter Kick: 20 -IC

Iron Cross: 15 – On Q

Indian Sit-Ups x 20 IC

American Hammer x 20 IC

 

Numberama, Namerama, Announcements, Pledge, COT

Devo: Take time to be thankful for what you have. Milton presented the question, “What if you woke up tomorrow with what you were thankful for today?”

Moleskin:  Milton’s VQ was a great success and PAX showed up for the party. Milton put us all to work with a memorable first beat down.