Intro: Picked up this Q Sunday afternoon because it wasn’t filled and I had the time to make a trip from Goose Creek to Summerville that afternoon. It was time to lead Accelerator like the good ole days with a One Bourbon, One Scotch & One Beer tribute.
Conditions: Cloudy, Thunder in the distance, would start raining after Recover Recover was called.
Shortcake Special (Before the BC): none
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
LBAC x15 IC fwd/back
TTT x15 IC
Don Quixote x15 IC
grab a block, meet back at flag
One Burpee, One Squat & One Bear Crawl: while YHC plays the “One Bourbon, One Scotch & One Beer” song 8minutes long, the rest of the PAX is doing an exercise OYO AMRAP that YHC calls out. Continue to do that exercise AMRAP unless YHC calls out a new exercise OR “One Bourbon, One Scotch & One Beer” is sung. When this line is sung, everyone does 1 Burpee, 1 Squat & bear crawls down 10 yards and back. Rinse Repeat.
exercises AMRAP OYO done during the song: OHP w/block, Bobby Hurley’s, Flutterkicks, Toe Taps, Block Press, Step Ups, LBC’s, SSH.
after song was completed we moved into a partner Dora. Grab a partner and complete together:
100 Squats w/block, 200 Damnits w/block, 300 Curls w/block. While one person is running around the small loop, the other is trying to complete AMRAP of those 3 exercises. Reps were done together, not separate.
6 Minutes of Mary:
Cheetah, Thumper (R), Flower, Roshambo, Motherboard (R), Mom Swap, Spooky (R), Bedpan, Masterload, Wing Nut, Spaceballs, Doctor Manhattan
Masterload has the Q @ Accelerator, Thursday. Men’s Hike interest meeting is 8/4, contact Saget if you need more info.
Pledge of Allegiance: did this
Led by Bedpan
It was a beatdown like I promised. Everyone was dead tired. Glad to have came back to Accelerator and have such an awesome PAX to lead! Thanks guys.