11 of F3 Iso's strongest came out to Arnies and got to work, here's what happened.
0459: YHC, Auto, Turncoat, Cherry Bomb, Enron, Slingshot, and Tugs arrived and ready to go for a standard. Auto tries to get it going a minute early but as Q, I asserted my power and made sure we waited
0500: Standard launch for 3 miles. Tugs and Turncoat are very fast completing the standard significantly faster, scoffing at our slowness, while sipping tea with their pinkys in the air…. jerks.
0529: Tammy Faye, Sac, and Tuffy were there when we got back from the standard, ready to roll. It looked like Sac ran there himself?
0530:
Warm a rama
- Mosey 1.5 times around the parking lot to the top
- SSH x 20 IC
- IST x 15 IC
- Toy Soldier x 10 IC
- Peter Parker x 10 IC
- Parker Peter x 10 IC
The Thang
- Grab a block
- Enron and I thought we pulled the short stick by getting the bigger blocks, but I think it ended up being a blessing in disguise
- Bring block down to soccer field
- Instructions:
- ?10 Murder Bunnies
- 10 Block Mericans
- 5 Blockees
- Run to pull up bars, 5 pull ups
- Repeato until you reach the other end of the field
- 10 Curls IC
- 10 Skull Crusher IC
- 10 Squat to press IC
- 25 J-Lo IC
- Repeato of the Murder Bunnies, Block Mericans, Blockees, and pull ups until you reach the original side of the field
- Repeato of Curls, Skull Crushers, Squat to Press, and J-Lo's
- Leave blocks and mosey back to pull up bars
- 11's
- 10 Pull Ups, 1 Merican
- Repeato decreasing Pull Ups and Increasing Mericans by 1 until you get to 10 and 1 of the opposite of start
- Mosey to benches
- 20 Dips IC
- Return blocks and circle up for Mary
- Low flutter x 20 IC
- Jane Fonda x 10 IC each side
- Pigeon
Recover Recover
Name o rama
COT
Moleskin:
- Hey Auto, its my Q so its my standard #amIright?
- Happy birthday to Turncoat(s back) who turned 83 today! Seriously though we hope you're feeling alright and that your back gets better soon!
- I think Murder Bunnies are becoming my new favorite exercise… you've been warned if you show up to one of my Q's especially if there are blocks around
- Cherrybomb has an upcoming Spartan race (wish I wasn't working) and showed off his skills on the A frame.
- Murder Bunnies + spreading out the PAX across the field seemed to eliminate any mumble chatter… until we got to J Lo (which I keep calling Mona Lisa for some reason) and there was some grubmling about Soft Serve when we pulled that out…. I was confused becuase Jobe wasn't there this morning *haha*
- 11's with pull ups and mericans is definitely and early in the workout exercise, but all PAX crushed it
- Thanks Tammy Faye for the opportunity to Q!
- P.S. I've challenged myself to Q at all Non-Running AO's this year. After today I have completed the following: (Posting for accountability)
- Monday: 3/5 (Missing Man Maker Monday and Titan)
- Tuesday: 3/6 (Missing Gladiator, PAINinsula, and The Blender)
- Wednesday: 1/4 (Missing The Mighty Oak, Ludicrous Speed, and Night Ranger)
- Thursday: 3/5 (Missing Java and Wilderness)
- Friday: 1/3 (Missing The Cauldron *Signed up to Q this Friday* and The General)
- Saturday: 1/4 (Missing Excelsior, Mighty Jungle, and The Estate)
- Totals: 12/27
?
- If you haven't signed up to Q in a while, get on the calendar!
Until next time……. Mr. Holland