New Q / New AO / Old Fashion Pain

New Q / New AO / Old Fashion Pain

Lazy Boy set off for his Virgin Q at Jevlar’s Virgin AO. As he inches closer to respect on his 47th bday today he nailed it!! Well done LB for sticking w the basics and leaving everyone in a pool of sweat gasping for O2.

The thang…

Circle up and count off in 2’s​​​​​​
Run to Soccer Field via McD entrance​​​ w some Merkins on the way

COP​

SSH x 25
Mountain Climber X 25
Rosalita x 25
Carolina Dry Docks X 25
Imperial Walker X 25
Burpees OYO x 5

Starfish – 20 Merkins in middle
Merkins, CCD, squats, lbcs, in each corner

Run back to AO w Merkins on the way.

Partner Up! Size DM
*Runner does “Four Corners’- Burpees x 2 at each corner – (sprints on short side)​

Act 1-Merkins x 200
Act 2- LBC’s x 200

COT

While LB did a stellar job on his VQ – we have to point out his one and only blunder. During COP – SSH in cadence and his count sounded something like this… 1,2,3,4,5,6,7,8,9,10,etc…ummm – that would be civilian count not in cadence but regardless he recovered well and his leadership was spot on for the rest of the morning. Note to self – don’t be within ear shot of Bananas when a Q screws up – no mercy!!

The Arbo proved to be a great site as the options are endless.

Some cries at the beginning of “is this fast twitch?” turned to “how many more Merkins can we possibly do?”

Great job everyone – see you next Fri!

Announcements- F3 Dads every sat in June. Beatty park 9am. Bring your 2.0!!

3rd F – Compass in Chickfila right after Jevlar. Same parking lot! No excuse!