Always a pleasure and honor to Q it up at the Precinct w/ my F3 brothers. Thanks for showing me around the AO guys… note to self for next time – pull up bars are in short supply- better get dingo over there to put some up in the woods.
Warm-o-rama – Mosey to cul-de-sac 1- for: SSH, IST, CP’s Mountain climbers – all x12 IC. Arm circles and soo bigs.
The Thang: Full disclosure: I experienced a similar beatdown from Pharoah a couple of weeks ago- and am still recovering from it…! So I thought it would be good to bring a modified version to my brothers in the Precinct.
1-5 progression of Pain: up the ladder- 10 second countdown- then back down.
Carolina Dry Docks then Plank Jacks – 1- 1, 2-2,etc. -Mosey to next stop for: ( watch for cars that don’t stop at the stop sign. #scaredof12guysdressedinblack.
Low/Slow Squats then SSH – Mosey to unlit gloomy next stop- cul-de sac. Perfect for:
Merkins then Mountainclimbers- Mosey to Prison yard for a Pax Favorite:
Burpees then J-Lo’s. – Recover and catch breath as we mosey over to the pull up bars for:
Partner pull ups – P1 full extension pull ups while P2 does arm curls w/ his legs – flapjack and repeat – 5 – 10 -15. with 20 dips in between to make room for all the pax to complete.
Mosey to dew laden grassy area – for some 1-4 ratio Merkin/ air presses: 1 merkin – then 4 air presses – 2 merks/ 8 air presses. up to 5/ 20. good work –
Pax led Mary –
great work by all today. There was a lot of grunting and groaning which is music to a Q’s ears -so hope it was worth getting out of the sack for today – #Mariosnoozealarmguilttrip.
May 9 Men’s breakfast at Stonebridge 7:30-9:30.
May 9 – Pre summer get together – the planning team will get details finalized soon.
June 6 – The BEAR.