Intro: Seriously did not realize that today wasn’t on the calendar, so of course no Q for tonight. As we got in the truck, I asked the 2.0s, “Who has a terrible idea?”. They all thought they did, so I combined their thoughts and the result is the workout below.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Hot and humidCold, not too bad though
COP: SSH x 10 IC, TTT x 10 IC, LBAC x 10 (each direction)
The Thang: Grab block and complete:
Curls for the Girls x 20 OQ
OHP x 20 OQ
Bent over Rows x 20 OQ
Next split up into teams run to Jingles Hill where there are tires waiting to be flipped. One everyone arrived the contest was to flip tires up Jingles Hill the fastest, the winning team would then get to deicide 2 exercises on the up and down to complete at the parking garage.
Run to parking garage and do the following:
On first floor 10 Merkins OQ
Second floor 20 WWI sit-ups OQ
Third floor 30 Monkey Humpers IC (Winning team choice)
Fifth floor 40 second walk squat (count to 40 in cadence) (Winning team choice)
Run over to stars near elevator and do 40 LBCs IC (Winning team choice)
Next floor down do 30 Carolina Dry Docks OQ
Next floor down do 20 Flutter kicks IC
Bottom floor do 10 Don Quihote’s IC (Winning team choice)
Run back to Doty park and stow block
Numberama, Namarama, Annoucements, Pledge, Prayer Request
Moleskin: Planned too much to get in on this workout, we ended up a few minutes late on this one. Will work on that and make sure to respect pax time.