Station Work out and Station Q Jacked

Station Work out and Station Q Jacked

Legs were the game today so I parked the car in the back lot and ran to the front to get the show started.  I have had struggled with my voice lately so I asked Shop to take the warm up

He started with some Side Saddle Strops ( yes I said strops) 30, a hot lap around the lot, MC’s (20), Boat to Canoe’s (20) and Merkins (10)

We then headed to the back, quick stop at the wall for some people’s chair then to the bridge, quickly realizing the icy bridge was no place to exercise, we walked gingerly over to the half wall to do some step ups,  realizing those would also kill us as well I called and audible to mosey back to the hill with a quick stop to do some superman.

The hill:  It was a simple plan 4 person team, 1 takes the bag runs up the hill to do squats starting with 11,10,9 and so on. The sand bag was the timer.  The rest of the stations were dumbbell reach, Smash balls and Kettlebells.  Each person and to go through the full 11 down. It was than at the last 5 rounds I audibled a reverse run up the hill with a sand bag.  Then at the last round I was Q jacked and popeye and Bottlecap suggested to bear crawl bag toss up the last round.

Moleskin:

Legs were no accident this morning. I told the pax that my 12 year old daughter made fun of me the other day and said my legs were skinner than hers. What a jab by a 12 year old, you can bet legs will be part of every work out I q moving forward.  That being said the general jest is that the pax go their monies worth.  Started out with Shop taking the WU and making us laugh with the Side Stratle Strop,  Goodfella with his ever loving positive attitude, Posse, have you hugged that guy lately, mean and lean.  Gatorcub, is in line with Popeye with their no quit attitude and put the hard work in today.  Dirty Bird muscled through the run today even though I know his foot was hurting, always impresses me.  Bottlecap is an anchor of the F3 UC crew solid, pushes himself and those around him.  Thank you all for being you.  I really appreciate you all letting me lead you and being part of a great group of guys!