November 28th, 2017 By Hipbone

11 Hearty souls gathered on a crisp 27 degree morning to celebrate Q’s 4-year F3 anniversary.

Mosey around parking lot with butt kickers and high knees to lower lot

• SSH x 20 IC
• Leg Stretch – side lunges and runners lunge
• Mt. Climbers x 20 IC

Mosey to Hospital Hill

• 3 quick sprints up hill, plank at top

Mosey to 3rd level of parking deck, grab a weighted bar, partner up

Combined count to 100 reps per team as follows

• One pax runs a lap with weighted bar, other pax does exercise, switch
  • 120 Merkins
  • 120 Weighted Squats
  • 120 Weighted V-ups
  • Rinse & repeat til time is called

Mosey to Mary

Mary

• LBC’s x 20 IC
• Superman x 3
• Downdog/3-Point hip stretch
• Bridge Pose x 3
• Warrior 3 balance

Moleskin

Luther was there…your Duke Fan.  Backdraft requested weighted bars be pre-heated prior to next workout….there’s you State Fan.  Q is a Tarheel….your Carolina Fan.  No one walked into a bar but all carried one!  Great effort with little jibba jabba today.  Nothing complicated but it did the trick.  Most got through once and into merks on Round 2  Hospital Hill was a staple back in 2013 when I joined this crazy, early morning cult.  Can’t believe its been 4 years.  No pax from that time in attendance today so Q was oldest “rat in the barn.”  Always a pleasure to lead and hang out with all your crazy bastards!

Count your blessing and pass them on.

Aye, Hipbone

 

 

 

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