Incredible, I finally volunteer to Q and I sleep through it. BUT, Stout and WMD (Whammo too but didn't see the guys) posted and completed the workout. Somehow, Seabiscuit and I show up for the COT. We COT with those guys and then complete the workout ourselves. So glad Seabiscuit showed to redeem my slackness. Social distancing was practiced and we had a great workout. Plus, there's a chance we had others joining us virtually…let's hope so.
In 2019 the F3 Nation lost 3 brothers to suicide, thus the 3 burpees at the end of each set.
We may not always be physically together but there’s always a brother available. Phone calls, texts, emails, Twitter, Facebook messenger, and Slack are all ways we can connect with each other.
Leave No Man Behind, but we Leave No Man Where We Found Him
Warm-up (move to an inconspicuous location as needed – safe distances)
On Your Feet Stretches: 27 cotton pickers (IC), lunge RIGHT, lunge Left, Runner’s Stretch RIGHT then Left Arm Up, Runner’s Stretch Left then Right Arm Up
14 – Merkins followed by 13 J-Lo’s (IC)
27 – Seated Tucks (IC)
27 – Heels to Heaven (IC)
13 – Toy Soldiers followed by 14 Hillbillies (IC)
3 – Burpees
The Thang (mosey to collect your coupon: paver, cindy, bricks, etc.)
14 – Curls (IC) followed by 13 Skull Crushers (IC)
14 – Bent-over rows (IC w/ back flat & head up)
13 – Bench Presses w/ Bridge (IC)
3 – Burpees
Repeat the above at least 3 times (add sets as needed to fill time)
Mary
27 – American Hammers (IC)
14 – Low Flutters transitioning to 13 Heels to Heaven (IC)
27 – Squats (straight count)
3 – Burpees
COT – remembered a friend, colleague, or family member that struggles with mental illness and lifted them up to the Sky Q. Asked for comfort for the families of the ones we’ve lost.