16 PAX showed up at The Big House for an old-fashioned beat down. YHC hasn’t Q’d since his VQ in November and was ready to get back at it. Before we could get started we had a FIA invasion at our AO, but Kosher scared them off because he just couldn’t play it cool.

Let’s get started:

Warm Up:

SSH IC X 30

Willie Mays Hayes IC x 15

Imperial Walkers IC x 15

Arm Circles (Forward and back) IC x 10 each

Merkins IC x 10

Calf stretch 10 count each leg

Cherry Pickers IC x 10

The Thang

The PAX utilized The Big House’s parking lot for this workout. At each corner, we stopped and performed an exercise together.

Bear crawl to station 1. Then a merkin ladder up to 10.

Traveling Burpees to station 2. Then a burpee ladder up to 10.

Inchworm to station 3 and perform 50 LBC’s.

Rinse and repeat….

Bear crawl back to station 1 then a merkin ladder up to 5.

Traveling burpees to station 2 then a burpee ladder up to 5.

Lunge walk to station 3.

Slow walk mosey to the traffic circle for some Mary.

Mary

Superman…Banana! (Didn’t keep track of repetitions)

American Hammers IC x 10 (Brought to us by Kosher)

Ring of Fire Merkins x 5.

Announcements

“Build a six pack” 2nd F at the Wall tonight, 7pm. Swap beer with your fellow PAX leaving you with a mixed six-pack.

Boyardee has a 3rd F opportunity for us. Moving green houses for Penny Lane Farm June 9th.

BOM

YHC has been MIA for the past few months with an IT Band Injury. Of which I had no clue such a thing existed. They suck and bring back the harsh reality that you are not 25 anymore and need to take it easy every once and a while. I was worried I could not Q this workout because I could not run. Then I realized that the beauty of Q’ing is that I can make the workout the way I wanted it. So no running, but a hell of a lot of merkins, burpees and crawling.

Many thanks to everyone that reached out to me checking in. I am truly blessed to have such a great support group with F3.

Aye!