Mosey to the flag for the Pledge!
Warm-up
Cotton Picker 15 IC
Plank to Downward dog add 10 Merkins IC
SSH-50 IC
Toy Soldier 10 IC
The Thang
The General needs Q's, so the MQ had to be creative to get recruits. The PAX could call an AUDIBLE with the condition that PAX commit to Q.
Burpie time bomb: 15 burpies down to 1, while the waiting pax plank. The Q was strategic, making the man to his left go first…. Sorry Waffle House. All that was needed was to fill 2 slots, and once WH finished his 15 burpies we attained the goal.
AUDIBLE-to the playground
Pull-ups-10
Merkins-20
Squats-30
Pull-ups-10
Mosey to the next pain station
Ground Zero time bomb: Touch the ground and thrust your arms to the sky 15, while the rest of the PAX was in AL Gore. The Q was again strategic, and made the man to his left go first. However, the PAX caught on and did not call an AUDIBLE until the Q did his part. Goal attained 2 more Q's
Mosey to the wall for some peoples chair. 25 Sholder Press IC. Hold it with a Metallica 10 count.
Circle Up for the Merkin time bomb: 15 Merkins with plank. The PAX was not so quick to pull the AUDIBLE, as they waited for the Q to get his first set. And the goal was met.
At this point we are 12 minutes into the workout, and the Q is caught off guard, as I thought more time would laspe.
Mosey to Guard Rail and partner up. 3 rounds
Partner 1: Bear Crawl 40 yards and run back
Partner 2: Dips
Flip-Flip
Repeat with a Twist
Partner 1: Bear Crawl 40 yards and run back
Partner 2: Inclined Merkins
Flip-Flip
Repeat with a Twist again..
Partner 1: Bear Crawl 40 yards and run back
Partner 2: Declined Merkins-Not taken well, but the Q was running out of ideas.
Flip-Flip
Mosey to the rock pile:
10 Low Curls IC
10 High Curls IC
10 Full Curls IC
20 Chest Press
10 Bend Over rows
The Q picked a pretty big rock, so I quickly analyzed the rocks and called 1 to the right. Sorry Thorpe..I knew you were worthy.
Repeato
Move back to original rock Repeato again..mumble chatter was accusing the Q of running out of ideas..Pretty good evaluation.
Repeato
15 rock Squats IC
Put the rocks back and mosey east (the long way to mary). More mumble chatter that we are goinf the wrong way.
Mary:
Ninja to call the first: 5 burpies on your own
25 LBC IC
25 Low Flutter
25 DC IC
Jersey Boy to finish: 10 Slow Merkins
Moleskin: I am humbled to lead this fine group, and appreciate all the participation today. I was not looking forward to doing this workout! I am so grateful for F3 and all the PAX, Its been a game changer for this outdated peice of equipment (LANDLINE).
Thanks to Aussie for pushing me for the standard 7:53 pace, and for the cup of joe.. Great work!, and much appreciated!
Also thankful to all the PAX that stepped up to lead the General in the coming weeks. Im sure i will pay for today!
Yosomite not signed up on the site!
May Q:
12th-Special Sauce-Thanks for this one, as I am OOT.
19th-Jersey Boy-Q school tomorrow.
28th-TBone
June:
2nd:Shaken
9th:Omega
16th: Meticalla
23rd: Ninja Turtle
Respectifully-Landline