9 total PAX showed up to support that POS's VQ at The Might Oak. What was thought to be a perfectly timed-out plan ended up being a minute short… Thankfully high planks and slow arm circles can strectch the time.
Warm-O-Rama
- Mosey to the school entrance
- 25x SSH
- 15x Toy Soldier
- 15x Imperial Storm Trooper
- 10x Long Snapper
- 10x Slow Windmill
- Mosey to the back of school
The Thang
- Grab a block and regroup at the back of the school (top of track)
- 20x Block Merkins – run to end of the track – 5 burpees – return back to block
- 20x Block Curls – run to 4th Basketball Goal – 4 burpees – return back to block
- 20x Block Shoulder Presses – run to 3rd Basketball Goal – 3 burpees – return back to block
- 20x Block Skull Crushers – run to 2nd Basketball Goal – 2 burpees – return back to block
- 20x Block Rows – run to 1st Basketball Goal – 1 burpees – return back to block
- Regroup on Wall – Peoples Chair 2 Min
- Repeato with modifications – swapped burpees for 10x squats
- Regroup on Wall – Peoples Chair – 2Min – Air Presses
- Mosey back to school entrance, the long way around
Mary
- 15x The Dolly
- 15x High Dolly
- 15x LBC
- 15 Mt. Climbers
- 15x Flutter Kick
- 15XFreddy Mercury
- 15x Dying Cockroach
- 15x Suzanne Somers Left
- 15X Suzanne Somers Right
- Mosey back to meetup area
Stretch
- High Plank – strectch
- 15x J.Lo
- Plank – right leg up – over to left – and through – proud pigeon – hold
- Plank – left leg up – over to right – and through – proud pigeon – hold
- Runners stretch left
- Runners stretch right
- catchers pose to a slow stand
Recover Recover – COT
Moleskin
-POS Meaning – Point of Sale (POS) is a system businesses use to accept payments from customers for goods and services.It's a combination of hardware and software that accepts payments, tracks sales and inventory, and provides BI tools to help merchants better manage their business.
– A big thank you to Estwing for introducing me to F3, and for supporting my VQ
-Thanks to deadhead for running through my workout with me on Monday, I hope your foot is feeling better
-A big shoutout to Dewey for replenishing the blocks at The Oak, nothing like new block smell!
-Lot's of stretching at The Oak, sorry fella's had to stretch some time…
-Jazzhand loves the proud pigeon! I believe he wake up most of MacCaulay with his loud appreciation (hilarious!)
Thank you all for the support! I look forward to the next one.
– POS