13 warriors met and we had sunshine for the first time in a while. Q had a chance to dust off the F3 mission statement with 1 FNG in the mix. Afterwords, we jumped right into …
F3 Yoga –
Sungods – IC x 10 forward and backwards
10 Burpees – OYO
Mosey to the football parking lot
We did an escalator workout, adding a new exercise at each corner. We did a version of an indian run in between.
Duck walk indian run to ..
First corner – 5 Burpees, then Bear Crawl indian run to …
2nd corner – 5 Burpees + 10 Iron Mikes then High Knee & Butt Kick indian run to …
3rd corner – 5 Burpees + 10 Iron Mikes + 15 Merkins Backwards run to..
4th corner – 5 Burbees + 10 Iron Mikes + 15 Merkins + 20 Carolina Dry Docks.
Mosey to covered area where the Pax partnered up on the cement blocks.
Round 1 – Partner A did Dips x 30 while partner B did Air Peoples Chair. Switch.
Round 2 – Partner A did Irkins x 25 while partner B did WWI’s x 20. Switch
Round 3 – Partner A did Dirkins x 25 while partner B did American Hammers x 10 (4 count). Switch
Round 4 – Partner A did Step Ups x 15 (each leg) while partner B did Freddy Mercury’s x 10 (4 count). Switch
Rinse and Repeat the whole thing with some slight midifications.
After the repeat we walked down the steps and partnered up for Suicides / LBC’s. Partner A did LBC’s while partner B did suicided up the steps and through the covered area. 2 times through the suicides for each team. Then one more suicide while partner did SSH’s.
Legs feeling pretty heavy we did a walk / mosey back to the parking lot for ..
A nice long 007 and then Dying cockroach x 10 and we were gassed!
Introducing our newest member “The Offering”. Luke Clark – 19 years old and attending Craven Community College.
Congrats again to the guys who did Sasquatch. Look for details of another down in Carterico sometime in October.
Sign up to Q or co-Q!
Q took us out in prayer.
Great work today fellas. Iron sharpens iron … getting stronger in every way. Thanks for the opportunity!