My DUMC Maiden Q
Warmup:
SSH x 20 IC
Windmill x 10IC
Ham stretch, LT over RT, RT over LT
Thigh Stretch RT/LT
Warmup mosey around the parking lot (to get my bearings new AO)
The Thang:
Parking space suicides +
1. Suicides + 10 Merkins + Bear Crawl back to start
2. Suicides + 10 Burpees + Lunge Walk back
3. Suicides + 10 Jump Squats + Carioca LT back
4. Suicides + 10 Squats + Carioca RT back
5. Suicides + 10 Merkins + Quadrifilia back
Mosey to Playground, 3 Rounds
1. Pullups: 10, 8, 6 reps
2. Wooly Worms: 10, 8, 6 reps
Mosey to Shelter
1. Block Curls IC x 15 + Block Walking Lunges down and back
2. Skull Crushers IC x 15 + Bear Crawls halfway down and back
3. Shoulder Presses IC x 15 + Crawl Bears halfway down and back
*Repeato Minus 5 Reps per exercise
Mosey around parking lot to Launchpad
Mary:
1. IBC’s 20 IC
2. Flutter Kicks 20 IC
3. Superman x 10 IC
4. Heels to Heaven
5. American Hammer to 6:15
Reflection:
1 Corinthians 9:27
But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.
I have to discipline myself to walk the walk daily before I could ever think about judging others on their actions.
Moleskin:
Thank you the men for bearing with me on my VQ at Denver United Methodist Church. This is an outstanding location for F3, plenty of space, plenty of options for beatdowns. A good cheerful hardworking group, I certainly look forward to my next Q! *FNG is Jon Bon
Get after it!
Strudel