August 23rd, 2016 By King Julian

11 men posted for 2 Steps Virgin Co-Q at Davis Lake.  Great job Brother!  You are a solid leader!

Welcome to the Pax, Bogan (Mike DeNoyer)!

The Thang:

Welcome to F3

Disclaimer

King Julian –

• 15 Side Straddle Hops
• 10 Mercans + 5 Burpees
• 15 IST
• 15 Cotton Pickers
• 10 Mercans + 5 Burpees
• 15 Mountain Climbers
• 15 Windmills
• 10 Mercans + 5 Burpees
• 20 LBCs
• 15 Plank Jacks
• 10 Mercans + 5 Burpees
• Mosey to tennis courts with weights and kettle bells provided by Q
• Suicide Sprints followed by weight exercises (chest press, overhead press, squats)
  • Curls

2 Step –

Indian run

“Operation Curb Appeal”

1st curb – 20 Ski Moguls

2nd curb- 10 burpees

3rd curb- 20 LBCs

4th curb- Bear Crawl

5th curb- lunges

 

Run back to the beginning

Rinse and repeat

Partner up and leap frog down parking lot 2

Partner Homer to Marge

LBC, low flutter, Low Dolly,

Prayer for: Biker Dude starting school tomorrow

Davis Lake

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