Typically when I Q I try and get the most mileage possible, I like to run. Starting back into F3 I absolutely hated to run, I despised it, but now that all I want to do. I really want pax that are not comfortable running to get out of their comfort zone and try new workouts that include more running. Post at a workout with a Q that you know will run quite a bit, they will pick you up if you fall behind. Today I wanted to focus on other things besides running. I did a 5 mile prerun so I was good to go.
Jog to traffic circle near baseball field. Run a few laps around the circle. Again, my goal was to stay together. Circle up!
10 low SLOW squats IC
15 merkins IC
10 mountain climbers IC
10 plank jacks IC
5 Diamond merkin IC
Mosey to school- circle for the six
Line up on bus parking line
P1 start bear crawl across parking lot
P2 runs across parking lot and back to P1
P1 picks up where P2 left off. Continue across entire parking lot
Pax stay on line
P1 starts Inch worm across lot. P2 runs across lot and back to P1..flapjack until the end.
Jog over to side walk get on your six…
Captain Therkin w/ 4 merkins… vups and shoulders off the ground d SUCK!!
Mosey to playground (like 20’) same partners
11’s – 1 burpee / 10 pull-ups 2/9 3/8 no fun
mosey back to trafficircle – circle up
Lt Dan- Mad Dog was very excited about this one.
1 squat 4 back lunges. I switched up the lunges a few times to monkey humpers and speed skaters.
we stopped at 10/40
circle of pain:
Pax called out exercise and ran two laps around circle. Of course Mad Dog called out burpees, thanks MD!!
mosey back to COT
Great workout by all! There was virtually no six, they kept up well and that was my intent. A lot of pushed hard on the pull-up ladder and finishes before myself and chainsaw…that was a little suspect. We hit about 1.9 miles which is a record low for me but it was still a solid workout…I mean hell peopled clapped in COT and that never happens when I Q!!!
Well done guys and thanks for sticking with me! Sorry Gerber, I’ll make up the miles next time I Q!!
Christ closet Nov 9. See Dana or shop dawg
Vagabond Nov 9
Prayers for Centerfolds friends family. Dad fell asleep at the wheel, died and left 3 kids and wife behind.
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