9 pax showed to see if they "equaled" the Q. Not not in strenght or speed, but in weight. As you will read below your are pentalized for being skinny or under 230. I should have went with 250 since that is acutally closer to my weight.
3 for the clysdale standard for 2.2 miles (Snake Eyes, Amen and Sweet C)
Warm-o-rama:
- Jog the parking lot ending up at the balls
- SSH X 20
- IST X15
- Cotton pickers X10
- Slow Squats X 10
- Seal Claps X 10
- CDD x 10
Planter Box work
- Pinky Pies up to 10 (dip and incline Merkin starting at 1)
- Perpetual step up for 1 min per leg
- Decline Merkin X 10
- Partner head stand shoulder presses 10 oyo
Mosey to blocks:
- Curls X 10
- Shoulder Press X 10
- Skull Cursher X 10
The Great Equalizer—
- 230 + no block
- 180 to 230 carry one block and run
- Under 180 carry 2 blocks
run to end of courts and back wait for everyone to return
- Squats X 10
- Chest press X 10
- Lawnmowers X 10 each side
The Great Equalizer
Repeato Curls, Squats, and curls since it spring and summer is coming
run to end of courts and back to put away blocks
Mary:
- Box Cutter X 10
- Big Baby crunch X 10
- Pretzel Crunch X10 each side
- Low flutter, low dolly
- Snakes eye's special!
Moleskin:
That was a rough one I thought. Didn't look bad on paper but once you start off with the pinky pie it really puts a hurting on ya. I have not done the hand stand shoulder press in a while and always like to bring back some old favs. I also like to add in new favs like the great equalizer and pretzel crunch.
I ended up giving the lightweights a reprieve on the last run and all of them felt so much faster they said.
Not too much chatter today, but always great to see a few smiling faces from around the local hoods.
I have been doing F3 for 4.5 year and Qing a workout still gets you excited because there is always someone new or someone that may have not experienced the workouts that you have in the past. I am glad I still get that feeling and get up at 4:30 to run the standard and then work out. Maybe I should sign up to Q more often to force me to get out of bed.
REMINDERS: LKN Dads Camp is Aug 18th – 20th all details can be found on www.f3isotope.com