This is my 10th Q and I still keep my plastic bagged weinke strapped on the hip. I probably need to invest in a DW arm strap as the fear of dropping that bag and losing my workout plans is strong at the beginning.
Lots of men showed up in the dark at Nesbit with a few new faces and a gang of SOB guys. Hopefully proper planning of my Q would ensure that we would hit the goals I had planned but was a bit worried just based on the number of people. Whatever, we will audible as needed. It couldn’t be worst than that DW Convergence. (Used initials to protect that PAX member as that was really, really, really embarrassing)
DiCCS completed. Several CPRs and two arm strapped cell phone bros.
Let’s do this….
Mosey to Circle. Circle up.
8 pack – Dana’s Dream Abs
1. 30 second side plank
2. 30 second side plank
3. 30 second 6” plank
4. 30 x LBCs IC
Mosey to bridge. 20 x jump squats. Bear crawl across bridge. 20 X Jump quats. Mosey to street. 10 burpees. Mosey to 1st Street. 10 burpees. Repeat at each street.
Mosey to circle
1. 20 x SSHs IC
2. 20 x 6” Plank Jacks IC
3. 20 x Squats CC
4. 20 x Peter Parkers IC
5. 20 x Mountain Climbers IC
6. 20 x Jumping Lunges CC (10 per leg)
7. 20 x Carolina Drydocks CC
8. 5 x Master Splinter Burpees OYO
Mosey back down hill, stopping for 5 x monkey humpers per house on the left.
Mosey to Clubhouse while circling back for the 6.
Jack Webb’s. 1 x Drydock & 4 x Bearcrawls. Brutal.
Mosey around 1/2 Circle, 10 x merkins at the top, Mosey around 1/2 Circle, 10 x wide merkins at the top, mosey to model home 10 x diamond merkins at parking lot, Mosey to main road and to next entrance, 5 burpees. Mosey down hill. Lunge from last street to main entrance.
Mosey long way around Kensington, find some wall. Wall sit. 20 x Toe Lifts. 20 x Heel Lifts
Break into 5 groups. CC/IC as a group on all exercises.
1. 20 x Mike Tyson’s
2. 20 x 6” Plank Jacks
3. 20 x Mountain Climbers
4. 20 x Speed Skaters
5. 20 x Jump Lunges
Mosey to other parking lot. Find a partner. Bobby Hurley while other partner runs downstairs, 1 burpee and back. Complete once.
Indian Run back to COT
Circle up at base circle for inclined merkins with varying forms of standard, wide and diamond.
What a great morning. 28 guys followed me in the gloom. Started dramatically slow with the focus on Dana Abs right out the gate. Then we ramped the HR dramatically as soon as we started the 2nd mosey.
We utilized the Mill Bridge compound’s hills, Clubhouse parking lot and 1/2 circles. I’m really hoping some Ring doorbells caught us doing those monkey humpers in front of their homes.
Personally I think the real highlight was the Jack Webb’s with 1 x Carolina Dry Dock and 4 x Bear Crawls in cadence. Thank you Dough Boy for the idea and Banjo promises if we do that in the summer people will be throwing up!! I can only dream…. counting out bear crawls was exhilarating. NOPE!
This is about the time a random truck entered the neighborhood and the driver slapped me on the ass. Deadwood slept in again…..lock it up little guy.
Then we moseyed over to Kensington Elementary for wall sits with toe and heel raises. Someone asked what was so hard about that but clearly wasn’t in that 90 degree wall sit because those things suck!
I was too gassed to remember any great memories. I appreciate those that kept running back for the 6, one of the most important parts of F3. We all need to be doing more of this regularly.
Special shout out to Draper! He joined us a couple months ago out at Chiseled and has stuck with it. Your athletic ability is visible man, keep pushing!
Welcome FNG, Wolverine!
Thanks to Bottle Cap for taking us out? I think it was you, I can’t remember.
You must be logged in to post a comment.