Poncho was also in attendance and wants to get Q ready.
Side note: If you have been posting to F3 and aren't Qing, we need you to step up and lead. It's good for you and good for all of us. If want to start Qing, but don't feel equipped or prepared, reach out to me or someone else that Q's regularly and let us know. I'm happy to work with you on putting together a plan and Qing a workout together.
If you are a Q and you see some Pax at the workout that post regularly but haven't Q'ed, give them a chance to pick an exercise or two and call cadence during the workout.
Onto the workout:
Turncoat, DH, and Lego met the standard and came into the workout hot and sweaty
The warmup was relatively standard and was definitely Bam Bam approved.
The remainder of the workout was Bunyan approved. I do not recall all of the details (as it was not my workout), but it did involve 4 sets of 20 burpees. It also involved 4 sets of 10 pullups, 1 set of Lieutenant Dan, 1 set of partner leap muricans, lots of Bulgarian split sqauts and calf raises, and a shoulder burnout led by Turncoat's 40x IC Moroccan Night Clubs that we will all feel tomorrow morning. Also some other core and leg work thrown in for good measure.
Great being out there with you guys this morning.Thanks for pushing me and allowing me to lead. Having had to travel a fair amount this year, I've been able to appreciate F3 and the gloom even more. Any morning spent with the Pax is better than a morning spent alone.