I was overcome with guilt for not writing this after reading the F3 LKN in 2018 by the numbers BB. It's like half of Race City workouts never happened! Plus, if I write this down, then we can do it again sometime and it really sucked. For the record, I've had a BB after every other Q.
It seems hard to imagine now that it's 75 degrees out but it was cold that day my friends. 22 if memory serves. That must've been the reason that only 7 showed for my Q. And I want them to get credit for the 2019 by the numbers.
Warmup
Inchworm, windmill, plank jack. Mumble complaints about the non-traditional warmup routine without SSH.
The Thang
Mozy to rock pile to pick your favorite. Zamp up hill to the road. Partner up.
Partner 1 takes both rocks for a walk to top of road. Partner 2 does merkin then runs to catch up. Flapjack.
Repeato with burpees
Threepeato with squats
Reconvene and circle for curls, crushers, bent rows, flutter press.
3 rounds of partner walk to bottom of hill followed by same circle exercises.
Increasing curb bear crawl merkins- 1 merkin, crawl across road, 2 merkins, etc. Always a crowd favorite!
5 sets of sprinting behind the building to different staircases.
Moleskin
Chicken Little rucked
Two rocks are heavy to carry
Rocks are heavier when they're frozen
We had announcements and prayed
Lear met us for coffee
Aye,
Cheez Whiz