We may have a new record for backing out of a Q. Last night a pax made a public announcement on slack he would take this morn’s open Q, then apparently rescinded his offer within 2 hours. Must have been direct communication as I did not see the public pronouncement on slack. What’s awesome about that is the pax present stepped up to fill the gap and deliver an awesome 3Q BB. Frankly, I’m a fan of having multiple Qs during an hour long workout. It a lot for one man to plan and lead.

Warm Up

SSH, Willy Mays Hayes, Good Morning, slow merkins

The Thang
TB lead us to Weaver St. for 3 rounds of:
20 dips IC, 15 box jumps OYO, 20 slow count WW2s, 15 single leg squats

Mata lead us to the Farmers’ Market for:
bear crawl, sprint, bunny hop, sprint around market- repeat 2x
Jacob’s Ladder with squats & burpees

In the octagonal of death we complete a ladder of:
50 SSH IC
40 squats
30 WW2s OYO
20 merkins
10 burpees
20 merkins
30 WW2s OYO
40 squats
50 SSH IC

Ricky Bobby back to start with 2 stops for 30 seconds ab hold. During an ab hold you find a wall you might use for dips, hold your 6 of the wall and keep your feet of the ground.

Mary
Ascending low plank holds- 5, 10, 15, 20 seconds
LBCs
plank jacks

Moleskin
Welcome new pax MOOC. Prayer requests for Nacho Libre and his family who just lost a father-in-law. Also please prayer for Marcy, who was just admitted to UNC for anorexia, and her family.