First Time For Everything
Brrrrr sub freezing morning was waiting to greet 4 brave PAX for a rare, yet completely unplanned beat down by YHC. After 5 and 1/2 years of F3 and 139 recorded Q’s, this the first time I’ve ever posted to Q with out a plan and it went a little like this…..
Warm 0 Rama
Mosey around the church to corner 1 for 20 SSH, continue to corner 2 for 10 CP/10 WM, continue to corner 3 for 20 IST, one more lap to the under hang for 20 Plank Jacks, continue to corner 4 for 20 squats and to the last corner for ( I can’t remember )
Mosey to to the tradition fence for a combo Mercin Ladder, 5 Decline mercins on each fence rung going up and back down, 20 assisted WWI with feet locked under the lower fence rail. Repeato.
Mosey to the Amphitheater for a medley of 10 Step Ups ( 2 =1 ) and 20 Dips, Repeato X 3.
Mosey to the Overhang for a combo-thon of partner of 10 ( 2=1 ) Hand Slap Mercins and 20 Partner hand slap sit ups. repeato.
Mosey to the Pull Up Bars for 5 Pull Ups, 10 Squats, 5 Chin Ups, 10 Squats and repeato.
Mosey for a coupon grab and a ladder that went like this.
5 Curls, 5 OHP, 5 Up Right Rows, 5 Bench Press and 5 Extenions run to the Island and back for round 2. Same as above +5 reps each and one more round, same as above back to 5 reps each.
20 LBC, 2 Mason Twists, recova, recova recova!
That didn’t go so bad, but the fall is indeed a back-blast that is 3 days late. But finally proof of a work out for another F3 Victory in the gloom.
Sign up for the Passport Challenge