No Q Left Alone….Barely

No Q Left Alone….Barely

With both Site Q’s running the Heather’s Heroes audible 5K, Transporter took control.
Read on….

The day was rainy nasty and cold, my clown car crew started dropping like flies starting at 6:10 and I was concerned that no one would show up,,,but,,, there was one other dedicated soul that braved the elements. We kept dry and still managed to get a killer work out in utilizing the entrance of the school and 6 stations to drive the work

The Thang:

Six stations
1 Curl Bar
2 Push up bars
3 Reverse lunges
4 Jump rope
5 Should press
6 Squat

In doing the stations the first rotation we partnered to do the station while the other did 10 Burpee’s finished that to incorporate ABS in-between rounds

20 LBC
20 Pulse ups
20 Bicycles

Another round of stations while Flow and I rotated 6 Burpees,,, followed by

20 LBC’s
20 Russian Twist
20 Heels to heavens

Another Round of stations while we completed 5 Burpee’s each,,, followed by

20 LBC’s
20 Russian Twists
20 Heels to heaven

Had to get to 130 Burpees so we did 4 more followed by (10) 1 armed row’s each arm and 10 back flys. Figured we couldn’t do 130 Burpees so we cranked out 10 more for 140.

Did one more round of back and FLOW says, we might as well go to 150 so we pushed to finish off 10 more for a solid 150 Burpees each and 180 ab exercises!

Moleskin

Have to give Camacho some ribbing for not showing up as he was supposed to co-lead with me, he must have been scared of the rain!:) Secondly, very proud of Flow, he has only been in the F3 crew for a month or so but he pushes himself and has shown up to every work out on Saturdays and Mondays!! He is stepping up his game!
Posted on Behalf of Transporter