These Pax came out to work today! Great morning at Hollywood. Started nice and easy warmorama with SSH, IST, Long Snappers, the slowest of all windmills Peter Parker’s and Merkins. Mosey

couple laps up the parking deck staircase, shoulder touch merkins, hand release merkins. Mosey back to center.

the Thang: Stations!

yours truly dispersed some party favors to the pax.
-25lb dumbbell for curls, 

-25lb dumbbell for bent over rows

-pair of 20 lb dumbbells for flappy birds (bent over back flys)

-18ft rope tied in a loop, to be cast around a tree branch and used for upright body weight rows (almost like an Australian pull-up, but upright, declining away from the tree)

the last two stations were merkins and core workout of choice on’yr 6 using the nicest equipment you can imagine (literally).

Pax were instructed to spread out far and wide in a large circle rotating from stations clockwise at the sound of a whistle. First round was an absolutely savage beatdown with a little left to be desired logistically speaking. 

so we reeled it in, left our equipment behind as we mosey’d out’n’about the movie theater and back again. During our mosey Q & MQ had a chance for consultation and some well appreciated adjustments were made for our 2nd and 3rd rounds. 

we maintained a much smaller, more familiar circle and implemented a repeating 65 second timer. 5 seconds to get to your next station with a 1 minute beatdown. The whistle was replaced by the gentle sound of an iPhone alarm. Charming. 
this adjustment streamlined the process making the workout more efficient and enjoyable for everyone. 

1 minute of Mary, 20 little baby extensions in MQ’s cadence punctuated by one burpee.

Recover Recover!!

Whew! What a banger. Job well done men! We all left better than we came. The weights for flappy birds were a little too heavy many of us decided to modify. Not my first attempt to incorporate more pulling and back workouts in f3 and certainly not my last. Lot to be learned from this one. 

Prayers for health, for aging parents for lost loved ones, for those struggling with substance abuse, for celebration of these pax’ strong efforts and for f3 nation. MQ prayed us out. 
Amen.

until next time,

—Qbicle