YHC was scheduled for a Birthday Q at The Jag on Sep 6, but fate has it that I’ll be sippin’ espresso in Italy that week thanks to a work trip. A quick calendar swap has me celebrating my Birthday Q two weeks early instead. We’ll be sorta repeating my first F3 Birthday Q from 2019.
Warm Up
- High Knees x20 IC
- Harvesters x10 IC
- Willie Mays Hayes x10 IC
- Spiderman Merkins x10 (think peter parker with merkin)
- Scorpion Dry Docks x5 each leg (carolina dry dock with one leg up and over your 6 like a scorpion tail)
- Arm Circles, F&R x10 IC each
The Thang
Thang 1: Pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Prisoner Squats x20; 3) Scorpion Dry Docks x10 each leg; 4) Side Lunges x10 each leg.- Exercise 1, run a lap around the circle
- Exercises 1, 2, run a lap
- Exercises 1, 2, 3, run a lap
- Exercises 1, 2, 3, 4, run a lap
- Exercises 2, 3, 4 run a lap
- Exercises, 3, 4 run a lap
- Exercise 4, run a lap
Mary
Ring of Fire Plank while each PAX completed 4 Spiderman Merkins to give us 44 total (excluding the Warm Up) for my upcoming 44th birthday.Announcements
- Fill up those Q sheets
- November is Mystery VQ month at The Jag and Mystery Guest Q month at The Thicket
- Prayers for Montecristo for a quick recovery from his upcoming surgery this week.