When I cut the deal with Limburger to take over as MQ at Samson it was agreed that he would fill the calendar for me for a month ahead of time. He did that (with a lot of help from the Month of Mona!!!) so this was actually the first time I had the Q since taking over as MQ. As I pulled in the lot I was pleased to see some new faces and some of the regulars filing in on an incredible morning. Here is how things went down:
Warmorama(HOFForama):
I have decided to warm up the same way each time I Q as it saves time writing it all out on the winky:
Mosey thru the parking lot doing shuffle, karioke, high knees, butt kicker….circle up!
20 SSH IC; 1 burpee; 15 IST IC; 2 burpees; 10 CP IC; 3 burpees; 5 WM IC; 4 burpees; Partner Quad Stretch; 5 burpees
Mosey to entrance:
Line up on curb; Bear Crawl across; 9 Incline Merkins; Crawl Bear Back; 3 Decline Merkins (+/- 3 each time across)
Line up on curb: Crab Walk across; 9 dips; Walk Crab Back; 3 LCB (+/-3 each time across)
Mosey to grassy knoll:
Tunnel of Love X 2
Partner up! Over/Under x 10 each; Hand Slap Merkins x 15
Mosey to block pile…..grab a block!!
Do 5 exercises with block (Curls; Skull Crusher; Shoulder Press; Lawn Mower; Chest Press)(All 10 IC) then run a lap around 1 island. After each run, decrease reps by 2 but run around 1 more island. We were able to get in 3 sets and 3 laps!!!
Put the blocks back and mosey to cars for Mary
Dying Cockroach x 15 IC……Recover Recover
Awesome job by all the PAX today!
Turnpike: Great to see you scouting out the AO for next week. Always a steady solid effort from this guy!!!
MonaLisa: Complains a lot but works his tail off!!!
Tugboat: Always worried the tough workout will make guys avoid Samson….has anyone noticed this guy is getting very fit!!!
Bob Ross: didnt hear much from him today……dont confuse that with lack of workrate….BEAST!!!
Canary: just getting back off the IR…..showed no signs of trouble…..WELCOME BACK!!!
Elmers: thanks for coming out… #VALLEYSTRONG…..this guys gets it done daily!!!
Bootlegger: proud that the workout forced your shirt off!!! actually just a sign of how hard you worked…..good stuff my man and thanks for taking us out today!!!!
Thanks for the opportunity to lead such a great group of men and thanks for allowing me to be a part of F3!
Until next time!
Hoff