February 25th, 2016 By Back Cracker

I may have stolen borrowed this from Disaster’s first annual F3 Relay Race Extravaganza (TM) because it was so much fun when I was at his V-Q in Highlands.

My goal today was to inflict some pain on some of the world’s men being that today is my daughter’s 8th birthday and all men are the enemy. I really like to spice up my workouts with music so with iPhone and Bluetooth speaker in tow, here we go…

Warmup

Mosey about 10 feet away from the wet pavement and IC:

SSH – 25
IST – 25
Windmills – 25
Cotton Pickers – 25

The mumble chatter started getting light after doing 100 warmup exercises…hmm

Mosey to the playground then on your own:

Incline Merkins – 20
Dips – 15
Decline Merkins – 10

Mosey back to where we began to set up the pain stations (at the mention of pain stations some of the PAX thought about tapping out).

The Thing – AMRAP (There were 6 of us so instead of doing a relay race we did a 1 team relay and mad it You vs. You)

Station 1 – LBC’s
Station 2 – Lunges – alternating legs
Station 3 – Merkins
Station 4 – Mountain Climbers
Station 5 – Squats
Station 6 – Sprint to the far far other end of the parking lot and back so everyone could switch stations

We did 4 rounds of this with the PAX complaining that I may have inadvertently said that we were stopping at 3.

Mary

J-Lo – 8
Homer to Marge medley with Low Dolly’s and Rosalitas – 8
W’s – 8
Stretches for 3 minutes

Moleskin

Thanks to @Disaster for inspiring this Q. It was a lot of fun and really easy to set up.

1. Happy Birthday to my daughter – Superstar in F3 Isotope dads
2. It’s fun telling the PAX what to do
3. If you haven’t Q’d, just do it

Davis Lake

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