Nothing like the Saturday morning Q, Sunday night backblast. Here goes.
Smell of biscuits and fried chicken in the air, familiar faces, disclaimer given, off we go.
Warm Up: A “Merkin March.” Stay together for 2 laps around the PetSmart parking lot and stop 6 times for merkins in cadence. Start with 10, build up to 20, 100 merkins total.
Mosey across Rea Rd and circle up for Mary. 10 Aqua Mans IC (these are good by the way), then flutters x 20, heels to heaven x 20 and LBCs x 20. 10 more Aqua Mans.
AMRAP time. Pull-ups, 10 air squats, repeat three times then run to the fountains for 10 jump ups. That’s one round. For the pull-ups, do half of your one set max each time. We did this for ~10 minutes and most guys got 3-4 rounds. The jump ups are nice and high at the Blakeney fountains!
Run at your own pace to the rock pile behind the “new buildings.” I have no idea how far this is but I’ll say 3/4 mile.
Grab a lifting rock or a cinder block and circle up. Round 1 = negatives IC. 3 counts down, 1 up. Shoulder presses, curls, tricep extensions. All x 15. Step back from your rock for 5 eight count burpees IC. Round 2 = 30 seconds of as many reps as you can: presses, curls, triceps. Run a lap around parking lot. Round 3 = 15 squat thrusts OYO, 20 backward lunges + 15 curls OYO, 15 tricep ext OYO.
Rocks down and run back. Ocho Cinco leads us back and made stops for Mary. Got back to Chik Fila in time for a few merkins and ~45 seconds of burpees. Donezo.
Moleskin: Can I be serious for a minute? DaVinci is the best. Tuck, even if you cant go anymore, thank you for starting this workout. I hate myself when I miss it and when I’m there, my whole weekend is exponentially better.
Announcements: Escobar is starting a GoFundMe for a family in need. He met a woman outside of Stonecrest asking for money and he stopped to ask her story. The woman he met needs some money for rent and doesn’t have a ton of options because she may not have all her paperwork in terms of citizenship (Bulgarian I think). Couple of takeaways here: 1. Escobar is a tremendous human being. 2. If we all throw a couple of bucks in, we can make a huge impact and take advantage of this amazing infrastructure we have (F3) to change our world. Just takes a leader and everybody pitching in. Great Job E.
I’m forgetting the other announcements. Sorry.
Thank you Bucky for taking Site Q and Fredo for getting me on the schedule to Q. Great to be out there with everyone.
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