A special thanks to Flenderson for coming up to the Northern Province and Qing at the Duck & Weave. I especially appreciated it given the fact I was sleeping in to prep for the CH GoRuck challenge. Challenge or no challenge the workouts must go on and Flenderson delivered a great one, check out his backblast below. Aye ~Nickelback

Warm Up

• 20 Side Scuffle Hops
• 20 Willie Mays Hayes
• 40 Combo Clap
• 10 Arm Circles

That Thang

Sprint to the benches on the boardwalk

• 30 Dips
• 30 Step ups
• 20 Dips
• 20 step ups

Mosey to the Shovel Flag

Merkin Ladder up the parking deck with merkin at each level. Starting at 5 and adding 5 each level to 25. Modes of travel up were: mosey, sprint and Bernie Saunders.

At the top we stopped to role a 12 sided exercise dice and performed the resulting work

Dice sides: 15 Merkins, 25 bicycles, 15 calf raises, 60 count plank,15 figure 8 jumps, crab walk, 15 butt kicks, 20 count rest, 10 jump squats, 60 line jumps 10 jump lunges, and 15 burpees.

Back down the ladder/ Deck

Modes of travel down: mosey, side shuffle, karaoke and bunds.

Mary  

• 30 Flutter kicks
• 60 LBCs
• 20 Heals to Heaven
• 3 Count Ring of Fire Merkins
• Turned it over to the pax for a Mary exercise: 5 rounds of ring of fire mini burpees (

Moleskin

I checked the Q shop Yesterday trying to decide where to post and noticed the opening here. I decided that I could do more than just post at another location I could Q a location. So that is the message for this morning in F3 and in life when you have the opportunity don’t just do shit, Q it. Let’s go out and be better sons, husbands, fathers, uncles, crazy roommates and whatever else we are. Until next time Aye!

-Flenderson