October 11th, 2019 By Michael Green

It was my inaugural Q (aside from the dry-run at 8:30PM last night). There was a theme of 4x or 20x  today as it marked my 4th consecutive week of workouts (20 days) after joining F3 on 09/16/19. Huge thanks to Black Sheep and Ambassador for bringing me out and the entire group of men that have welcomed me. Leasing a Q was harder than I thought, but 11 men joined in for what I promised to be a burpee-free Friday.

Warmarama

• Mosey to Club (Butt-Kickers, Karaoke)
• SSH x 20 IC
• IST x 20 IC
• WM x 20 IC
• Plank Jacks x 20 IC
• Mountain Climbers x 20 IC

The Thang

Mosey towards Central Park, stop at first street for 20 merkins, continue mosey to basketball court.

• Line up at basketball court, 20 LBC, Dan Taylor across the court, 10 WWII – Repeat x 4… Surprisingly no one exclaimed “I can’t feel my legs”

Mosey to shelter.

• 3 sets of 3 exercises OYO with a run to the street and back
• Step-ups x 20 (10 each leg)
• Decline merkins x 20
• Snowboards x 20 (newly coined name, a mild squat with a 180 jump turn)

Indian run back to Mary with a crowd-pleasing jail break up the hill.

Mary

• Daft Punk x 4
• Low flutter x 20
• Homer to Mart x 4
• Boxcutter x 4
• Recover, recover

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