Damascus knocks us off the ass

Damascus knocks us off the ass

Today was my Q but Damascus decided he wanted to step of his game and take the VQ,  this was no easy feat. He hit this week hard, Brave, Commitment, Thursday beat down at my house.  Pretty sure he was on his 6th straight day.  So here is the work out he led and planed while his 2.0 (not so 2.0) laughed and said it was going to crush it.

Warm up
side straddle hop (40)
merkin (15)
mountain climbers (30)
LBC (25 oyo)

The Thang:

Mosey to parking circle

Station one (partners)
partner 1 run runs a lap /partner 2 does merkins
Switch and repeat
partner 1 run runs a lap /partner 2 does squats
Switch and repeat
partner 1 run runs a lap /partner 2 does planks
Switch and repeat

Mosey through trail to the track

On the track alternate pull-ups (max) and LBCs (25) on one end 15 burpees on the other – total 4 laps
If you’re waiting for the pull-ups you do plank slaps

Mosey to bridge with partner
Wheelbarrows at the far side of the bridge to the top of the stairs

At the top of the stairs partners complete a total of 100 dips

Mosey to hill

5 Hill runs with 5 burpees at the bottom

Mosey back to the parking lot + jail break last 100 yards for stretch and end

Moleskin: (written by Transporter)  So Damascus and I chatted briefly last night about his maiden voyage. Told him not to sweat it, if he ran out of a work out plan, one of us would help him out.  Not the case, no help needed and clearly everyone got there work in.  I think Stuffed Crust thought he would walk circles around his Dad’s plan and MMMMM not so much, he got destroyed like the rest of us.  I think the wheelbarrows to the school pretty much used up the tank so the 5×5’s burbee’s on the  hill was a struggle for all of us! Nice work Damascus, I’m cooked! Also learned that F3 is cheaper than Fracks Zumba membership:)

Announcements:

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F3 Sanctuary- 7:30 Westley Chapel Brooklyn Pizza  Book- Act Like men.. By James MacDonald Read Chapters 1-3

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