Return of the Squatro

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

Conditions: Mid-40s…comfortably cool

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Imperial Walkers x10 IC; Squats x4 on Q; LBAC forward & backward OYO; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the speed limit sign
-Merkins x5 on Q
-Jailbreak to the bridge
-Incline Merkins x10 on Q
-Dips x10 on Q
-Backwards run across bridge
-LBCs x30 IC
-Lunge walk to baseballs
-Ray Charles x 20 IC
-Sumo Squat to small wall
-Step Ups x10 each leg on Q
-LBCs x30 IC
-Mosey to bridge
-Monkey Humpers x20 IC
-Run backwards across bridge
-Mosey to lightpole near traffic circle
-LBCs x30 IC
-Jailbreak to blocks
-Curls for the Girls x15 on Q

-Stow Blocks

Mary: LBCs x30 IC

Numberama: 6

Namerama: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, Manana, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.  Saturday workout is at Tectonic

Devo: Being prepared is important, but it is also important to be adaptable, flexible, and nimble, as your plans can be great, but life can still throw you curveballs.

Moleskin: I hadn’t Q’d in over 5 months (a mix of injury rehab, burnout, laziness, etc), but realized I needed to step up again to help lead the great men of Bedrock.  I recycled one of my old favorites, the Squatro…and it seems to always get good reviews as a great leg workout, and I through some ab exercises and a bit of upper body as well.