July 20th, 2017 By jackpot

Disclaimer:

This is my 1st Q, I am not a professional. Watch out for uneven spots, if you fall we will get you help, F3 is not responsible for any injuries occurred, Lets Mosey…Mosey around parking lot. Everyone came on time. 🙂

 Warmup:

Side Straddle Hop x 20
Windmill x 18
Cotton picker x 16
Imperial Storm Trooper x 14
Michael Phelps x 12

Mosey run to the back-parking lot where School buses are parked usually (empty today morning):

Pick a Partner:
Partner 2 is timer with running, Partner 2 runs to other end of bus parking lot and back and meantime Partner 1 will do Merkins and viceversa between Partners; a total team effort of Merkins x 50 ; Then same way
Partner 1 and 2 together: Squats x 100
Partner 1 and 2 together: WW2 x 100
Partner 1 and 2 together: Burpees x 30
Good Job by all guys who were really pushing.

@Ace.ventura did a 10 count to give some break for Pax’s

Then we Mosey’d to backside of school where we have benches.

Each Pax has to do:
Partner1: 10 Muscle Ups on the wall.; Partner 2: 10 Merkins
And then viceversa with Partner2(10 Muscle Ups on wall) and Partner1(10 Merkins)

Partner1 and 2: 12 Muscle Ups on the wall and 12 Step Ups on the bench.

Partner1 and 2: 15 Muscle Ups on wall and 15 Dips on Bench.

@Sizzlean did a quick 10 count to give some break

Then we Mosey’d to Cinder Blocks, each Pax picked a Block.
Arm Curls with Blocks x 40
Shoulder Press with Blocks x 20
Squats with Blocks x 20

Then we Mosey’d to the small wall behind play area and did:

Dips x 10
Incline Merkins x 10
Decline Merkins x 10 (or maybe its called Derkins)

Then we went to Play area where we have 2 Benches under shed, Each Pax did 10 Pushups with the help of partner. Some Pax did Squats as a modify/substitute.

Then we went back to the small wall behind Playarea:
Dips x 10
Incline Merkins x 10
Decline Merkins x 10

Mosey back to Parking Lot for 2 Rounds of Sprints and while coming from other end back we did bunnyhops on lines to the starting position. Near the end of the beatdown @chickencoop put in beast mode on the sprints beating everyone, I was 2nd 🙂

Mary time:

As we had just 40secs left, we only did LBC’s x 15.; That’s it: 6.15am on the clock. Recover Recover!

Announcements:

• Red Friday beatdown tomorrow at F3 Concord AO, Clowncar by @Ace.ventura at 5am or 5.05am was not sure. @MrMcfeeley he will confirm and post in Slack.
• F3Dads is on Saturday (07/22nd; 8am); looks like everyone covered the wishlist on spreadsheet.
• @Ace.ventura reminded everyone about Mudgear MECA shirts as he is taking bulk orders.
• @Ace.ventura assigned the new FNG(Prabhu) name as “Van Halen” – Welcome to F3 and F3Comanche AO; going forward you won’t regret waking up early and showing up at 5.30am.
• @Sizzelan said we lost 460 calories in today’s workout; I hope it’s more as everyone Arms and Toes must be hurting 🙂
• As today is @Jackpot VirginQ, gave everyone a Lottery Scratch card; “May Odds in your favor” 🙂 I hope all 9 pax win little or more and donate for a good cause.
• An advantage with tallest guy in the group @Robins_nest we took a Selfie picture with our Lottery scratch cards.

Prayers:

As @Jackpot was not comfortable, @Sizzlean came forward and did the prayers. Thank you @Sizzlean.

THANK you all for supporting me for my 1st VQ; Everyone did a amazing job, If I made any mistake please ignore 🙂

 

---