Co Q beatdown

Co Q beatdown

The invite was made to Q and no one stepped up so the threat was made that Doc an I were going to make them hate our q. Doc warned the group the co-q was not going to have any rests,,,and they didn’t

WU:40 SSH, 10 Merkins, 20 Plank Jacks, 10 Merkins, 20 IW

The Thang:

Doc Q

Doc started the beat down with some simple yet un relenting light pole work.  5 Light poles 10 Merkins each pole, sprint to the 6 pole for some active recovery of SSH,  2 x 10 Carolina DD with, 3x around 5 diamond merkins per pole with some SSH, at this point.  Then the hand off

Transporter Q

Started out with mosey to “the Frack Hill”  for 7’s, Squats at the bottom, Burbees’ at the top with a run up the hill backwards.  Mosey around school and grab some wall for a quick people’s chair and lets throw in some air presses while were at it.  Mosey over to the benches behind the school 15 dips 15 Derkins and 50 american hammers. That about all we had time for with the jog back to home base.

Moleskin:  Transporter- Im impressed with Mcfly, Biff and Gigawatt,  they jump in with both feet and don’t waiver.  First week and they have been to every work out. Keep it going men.. Other than that it appeared to be a real quiet morning the beatdown started with Doc pushing the pace so there was not much chatter this morning, my guess is that everyone appreciated the beatdown.

Announcements:

Children’s Attention Home-  Fundraiser September 24th (See Rockwell for Tickets) Link  http://attentionhome.org/deepintheheart

F3 Sanctuary-  7:30 Westley Chapel Brooklyn pizza- Act like men