Seven of the 28216’s elite MIL F3 regimen made it out for the first morning workout of May, backdropped against the cool Quarry morning air, for a laser treatment consultation to finally get them hemorrhoids looked at by a non-certified non-professional with an on-line cosmetology degree. It was not what you would call pretty.
Warm-o-Rama
Front skip, Side shuffle x 2, Backwards skip, SSH, TS, Windmill and Freakin' Pickers
The Thang
Run to back parking lot for some Sprintervals. Do exercise and then sprint ~20 yards and walk/jog back. Six reps in a set, with each exercise done three times
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3 Sprint and jog back
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6 3-2-1 Mericans, sprint x 3
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6 Squats with flair, sprint x 3
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6 Carolina dry dock, sprint x3
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6 LBC, sprint x 3
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6 Apollo Anton Onos (nee, the Gaye Blayde), sprint x 3
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6 Mountain climbers, sprint x 3
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6 Lunges with some flair (**NEW**), sprint x 3
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6 Diamond ‘Mericans, sprint x 3
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6 WWII sit-ups, sprint x 3
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6 Burpees, sprint x 3
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3 Sprint and jog back
Mary
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Knees on ground, up to crunch and back down
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Legs at 90 degrees; Drop to 45 degrees, 20 high flutter; Drop to 15 degrees, 20 low flutter
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Freddie mercury
Moleskine
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The Jerky Boys are an American comedy act from Queens, New York, whose routine consists of prank telephone calls and other related skits. Formed in 1989, The Jerky Boys were made up of childhood friends Johnny Brennan and Kamal Ahmed. The calls were made by ringing up unsuspecting recipients, or in response to classified advertisements placed in local New York-based newspapers. Each call was made in character, usually with over the top voices influenced by the duo's family members.
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Caller ID has really decimated the prank call industry
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NSF = Not Suitable For….
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Q has a 'rrhoid that functions like the reed in a woodwind instrument. Allows for both pitch and a resonant tone when flatulence passes around it
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Sir, can you please us the proper terminology?
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We are now in Year 3 of the cooking a lamb on a spit convergence idea. This will be based on the European cooking style going back 700 or so years, and this ain't no hillbilly cooking (not Q's words)
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Beware of rapid deceleration when stopping ones sprint. Perhaps more work needed on sprinmt acceleration as well
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Lunges with flair were kinda like the hokey pokey. Or maybe just hokey
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It's tearing the arse outta me!!!
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No ice in France to allow for developing ones ice skating coordination
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New pull-up bars at River Oaks near the Play60 course. It does not appear to have been a REAL School Garden build
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Coq au vin was a big hit. Banter included an indecent proposal, which was then made more indecent with a counter proposal to allow the other one to watch. Names have been redacted to protect all stakeholders
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Angled parking lot lines still do not allow for good sprinterval lane integrity
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Oktoberfest will be walking in stilettos on May 13th to raise funds for a women's organization called Dress for Success. Every $500 raised will provide 1 women access to job preparedness, including up to 5 outfits, job acquisition employment retention, financial education and career advancement services for up to one year. He will walk down a runway with my favorite pair of stilettos and will send pictures so you can laugh at him. Click on the link below and consider donating to this worthy cause. https://www.crowdrise.com/alex-bogojevich—shake–swagger—stroll-featuring-the-power-walk-and-the-stiletto-swagger/fundraiser/alexbogojevich
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He feels pretty
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Solid effort gentlemen!