January 23rd, 2018 By Ambassador

As Glock rudely pointed out, it was my first Q despite having been in F3 for over two years. The weather held up nicely and 19 men blindly followed my rookie lead. Using the principal “Different is better, even when it is not” we jumped in –

Warm-Up:

Started with a mosey to the far end of the front parking lot, changed to side-to-side mode then had a “Jail Break” sprint to the center lot.

• SSH – 25 count
• Tempo Merkins – 20 with alternating cadence
• Cotton Pickers – 15 with full side twist
• Plank Jacks – 15 with a lot of chatter about name
• Arm Circles – 50 forward/50 backwards palms up
• Twisting Mountain Climber – 15 (legs cross body)
• High & Under Merkins – 15

The THANG:

Men formed teams of two. Starting in (kind of) the middle of the large lot, the first team member ran to the far end then ran backwards back to the center. While the partner was running, the other was completing two sets of the following (partners alternating throughout):

• 20 deep squats
• 20 lunges (10 each leg)
• 20 Heisman Holds (10 each leg)
• 20 broad jumps

MARY 

• Windshield wipers – 12 slow count
• Side hip raisers (audible by Glock to flutter kicks of some kind)
• Mason Twist – 15 total
• V split/groin stretch – 10 slow count
• Duck waddle – feet together knees pressed down – 10 count

COT:

Buffalo Bill asked for prayers for close friend’s spouse that was recently diagnosed with breast cancer.

ANNOUNCEMENTS:

Winter F3 Gala/Throw-down at Cabarras Brewery this Saturday January 27th. Sign-up on line.

MOLESKIN:

Many thanks to Glock for his input on timing and cadence, and to Gump and Chowder for calling me out pretty much non-stop through the workout. Ice has been broken and no more excuses for not carrying my share of Q’s. Thank you guys for the opportunity to be a part of this!

Highlands

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