Q: Pyro
PAX: skidloader, That’s My Name, Gander, unicorn, 1 Finger, Peeping Tom, Faulkner F3, Father Mulcahy, McRib, BlackDog (F3 New Bern), Mr. Roboto, Morning, winthorpe, Pyro
FNGs: None
COUNT: 14
YHC celebrated 7 Years of F3 New Bern on Saturday (started 08/24/20217 thanks to oz).
My truck would not start (I mean what do you expect? It’s a Dodge, right Peeping Tom?!?!) so we audibled from a Cindy-based workout but still saw some smokeshow.
#TClaps to Moonshine for inspiring this workout with his Q Saturday at ao-the-refuge.
WARM O RAMA
Frankensteins
Michael Phelps
Jackie Moons- (tempo one leg groiners)- yes I made these up but I feel like this would be the perfect Jackie Moon exercise
SSH
1 min hand release release merkins (Thanks to McRib for inspiring these)
Long Blue Hawaiian
THE THANG
Part 1: 1 “Minute Man”
Go to truck, get Cindy- whoops, just kidding. These were cindy-free.
1 minute of work, 10 seconds of rest, with a 1 minute rest round as part of the 5-minute circuit.
a. Cindy step ups
b. Burpees
c. Reverse Lunges
d. Alternating block merkins
e. Rest
4 rounds of the above!
Leave your Cindy- (haha, J/K J/K. Not today)
Reverse, Long, Blue Hawaiian, Finishing at the bottom of the ramp.
Part 2:
Bottom of the ramp
11s: Pickle pointers at the bottom, sprint the ramp, 4-count monkey humpers, mosey down
Time was running short, so we moseyed to the Wall of Champions
Part 3:
20 Merkins
Right into 20 Squats
And a 3rd exercise
Mosey to the Carport/Porte Cochere for 25 Cuddys (calf raises)
Mosey back to the Wall of Champions for a rinse and repeat of Merkins and Squats
Then, mosey back to the maintenance lot
MARY:
We finished with a few ab exercises, but nary a cindy was in sight.
We counted, named, announced, and prayed.
1. COME ONE, COME ALL to Bushwood Tuesday 09/03/2024 for the Co-Q’ed TRIPLE RESPECT beatdown by Kevorkian and Father Mulcahy. Doesn’t matter if you posted last week or in 2019, get out there Tuesday!
2. Prayers for Nutz family as his son had ear tubes placed Friday, sounds like he is doing well!
Love you, mean it,
Pyro