11 Pax gathered at the Foundry to participate in the Virgin Q of Vinegar Bend.
Warm-O-Rama.
Side-ShuttleHop x20
Imperial Storm Trooper X 12
Cotton pickers x12
DEATH SNAKE
10 pullups
20 Merkins
Repeato
Sprint to end of parking lot 30 low flutters in cadence
Sprint to end of parking lot 12 squats in cadence
Sprint to end of the parking lot 10 burpees on your own
Sprint to end of parking lot 12 carolina dry docks in cadence
Mosey over to rock pile
12 curls in cadence
10 burpees
12 overhaed press in cadence
10 burpees
12 the rows in cadence
10 burpees
12 skull crushers in cadence
10 burpees
Lap around the parking lot over to wall.
The peoples chair for 30 seconds
12 merkins in cadence
Balls to the wall for 25 seconds
12 merkins in cadence
Back to Rock pile
12 curls in cadence
8 burpees
10 overhead press in cadence
8 burpees
10 skull crushers in cadence
8 burpees
12 the row in cadence
Throw rocks back in pile
Sprint thru the parking lot, 12 squats in cadence
Sprint thru parking lot, 12 carolina dry docks in cadence
Sprint thru parking lot, Low flutter x 20 in cadence
Sprint thru parking lot LBC x 30 in cadence
Mosey to pull up bars
10 pull ups/20 merkins repeato
Big lap back to rock pile
Mary
Homer to Marge….Kinda messed this up. Didn't count on the way down.
Swing state with the superman hold.
Recover, Recover
Good workout by everyone. It was pretty obvious I came from the Bam Bam/ Bunyon school of F3. Want to thank those guys for showing me the ropes!! Big day as we renamed Watson (Bam Bam's son) Zoolander due to his deluxe hair. I brought the boys a christmas surprise at the end of the workout. Everyone got a Highland Cold Moutain Beer. Some of us couldn't wait and popped the top right in the church parking lot. Much needed after a tough week of F3 beatdowns. Thanks for everyone for coming out this am and accepting me into the F3 community. Safe Travels and Happy Holidays!!!
Dilly Dilly
Vinegar Bend