After reaching the pinnacle of fartsacks in the not too distant past I decided I had no more reason to fartsack so I got up and marched down to the clubhouse with a band of merry men..
Warm-Up
- SSH x 20 IC
- WMH x10 IC
- Good Mornings x10 IC
- Imperial Walker x10 IC
After warm-ups I gave the PAX a choice of recycled workouts from my VQ (3 yrs ago) or my first post (4 yrs ago).. not really a consensus but the squeaky wheel got my VQ so off we went into the gloom…
The Thang
- Lap around the traffic circle stopping at GRP South.
- Lunge walk for half the distance to the 1st cross street, Karaoke for the remaining distance.
- Dips x20, Squats x20
- Karaoke to the next intersection and repeat
- Dips x20, Squats x20
- Bernie Sanders back up to the next intersection
- Dips x20, Squats x20
- Ricky Bobby Back up to traffic circle and do a lap and down BCP to 1st intersection
- Merkin Medley (10 Slow Merkins, 10 Diamond Merkins, 10 Merkins)
- Ricky Bobby back up around the traffic circle and down GRP North.
- Stop At 1st intersection
- Crab Jacks x20 IC
- LBCs x2o IC
- Grab Partners and wheel barrow up the hill to pedestrian crossing (or til modify was necessary)… Shout out to those who completed the hill
- Run around circle to BCP and up to 1st Interesection
- x30 IC of Fit 4 Moms, 20 sec Rest, x20 IC Johnny Dramas
- 1 final lap around the traffic circle back to the AO just in time for a few minutes of Mary
Mary
- Flutter Kicks x20 IC
- Homer to Marge x10IC
- Monkey Humper Ring of Fire
Announcements
- None
COT/BOM
Signed up for this Q knowing it was my birthday week but also coincided with my first post and VQ so I decided to pull those back out of the books and revisit them. Feel like F3 has led to a good transformation for me both physically and mentally. It has allowed me to make new friends and get some time for me. Enjoy it and look forward to the future.
Aye!