Wrath of the Qs

Wrath of the Qs

CT being the solid guy he is decided to take the trip down to Columbia with supplies and meet up with other F3 brothers to help the community, with that decision he needed a sub so in I came with a 0.0 with a bum knee still.

Hair Band mile and circle up!
COP

Imperial Walkers x 20
Low Slow Squat x 20
Mountain Climbers x 20
6 inches for about 20 seconds
Peter Parkers x 10

Everyone on the line for the following:
Bear crawl to 1st cone (about 25 feet) 10 merkins, bear crawl to 2nd cone (about 33 feet) 20 merkins, bear crawl to island (about 33ft) and 30 merkins.
bear crawl back and back down in reps, 20 merkins, 10 merkins and plank up to wait for PAX.

Round 2!
Crab walk to 1st cone 10 LBCs, 2nd cone 20 LBCs, 3rd cone 30 LBCs then back and back down the reps.

8 count body builders x 10

On your six!
Freddie Mercury x 20
Flutter x 20

Hand off to Shepherd!

Indian run to the stadium, hop the wall

Line up for the following:
Sprint straightaways jog curves and 10 burpees

Modified Dora
Round 1:
P1 runs straightaway on track
P2 merkins,  flapjack until combined 30

R2 same thing but combined 50 LBCs

R3 same with 75 squats combined

Indian run to VSF and on your six!
Deadbug x 20
Dolly x 20

DONE!

Moleskin

Strong work by all this morning! Prayers for our F3 Brothers in Columbia and Glass Joe and DoubleE and our new F3 Anson Brothers as they grow the new region.

Honestly since my knee injury and with Qing this morning, there was much #O2dep for me so chime in on fun/funny things in the comments!

Announcements:

THRIVE launches this week! Tuesday Chestnut Square Park (Carolina Courts) in Indian Trail 5:30am! Come out and support the launch!