What the Q hoped to be a beat down of a workout turned into a series of audibles. My lack of sleep, migraine, poor cadence calling, and my heavy heart for family related issues led to my workout derailing rather quickly. But my F3 brothers stuck in with and helped me when I asked. Mad respect for you men when i wasn’t having my best day.
5:30 Go with a mosey lap including butt kickers, R Carioca, L Carioca, and High Knees. Circle up for SSH 20x IC. Then dynamic warm up of walking march, cradle walk, hip rotation walk, lunges walk.
Mosey to flower beds at front of school for
Step ups 15x/LE OYO
Dips 15x IC
Incline Merkins 15x IC
Run to other end of Parking lot
Mountain Climbers on curb 15x IC
Decline Merkins 15x IC
Run back to flower pots.
Audible called. Repeat exercises performed previously but 15x OYO. Perform 2 more sets of 6 exercises.
Then Mosey to get a block.
Circle up for block exercises. Q asks Pax to assist with cadence calling.
Curls 15x IC (Deep Dish)
Skull Crushers 15x IC (Amen)
OH Press 15x IC (Bouncey House)
Squats15x IC (Qbert)
Lawnmower 15x IC per UE (The Force)
Stack the Shelf 15x IC per side (Commando & Olive)
Q calls for a Dora (audibles throughout)
300x block chest press on your 6 with block
100x plank walk ups onto block
100x squats with block
When not performing exercise, partner was running to other end of parking lot.
Put blocks up
Mosey back to parking lot by cars.
No time for Mary.
Recover Recover
Name O Rama
Circle for a Pray led by Cousin Eddie.
Zare was also there but not in pax list yet.
Thanks again to my F3 brothers who supported me when I faltered today and lifted me up. I will be better next time and led a better Q.
Cousin Eddie