AO: Latham Grinder
The idea around the workout was “togetherness,” the last workout had some real bonding/sharpening of iron. It was my 2nd Q within a day separation so “WHY NOT!” Hey something familiar, but with a different spin! The highest rep would still be 25. I welcomed everyone, proclaimed the F3 Mission, focused on the workout, and understood work will be done no matter the numbers!
Warm-a-Rama: Did mosey to the Wendover Medical Park parking lot across Wendover Avenue. Cherry picker x12, Windmills x15 (hold count of 3 each leg), String Rippers x12, Side Lunges 3 each side x6, Right over left leg & Leftover right leg x6 total (holding for 6 counts). Then mosey to the 1st light pole of four total light poles in the parking lot.
The Thang: PAX is to stay together completing four total stations one exercise at a time at each of the four stations around the parking lot. PAX is to stop at each of the four stations and complete the 1st exercise. Then repeat the four stations doing the 2nd sets of exercises, 3rd sets of exercises, and 4th sets of exercises equalling four total laps around the parking lot doing 16 exercises. PAX transitioned to the stations by moseying. After one round the Q adjusted all the reps for the exercises starting at 1x IC and doing all the exercises going up by one each time: 2x IC, 3x IC, 4x IC, 5x IC, 6x IC, all the way to 16x IC completing all the exercises for a second round; “Lightning Round.”
Station #1 – Merkins x25, Carolina Dry Docks x25, Werkins x25, Alt. Shlolder Taps x 25
Station #2 – Jump Squats x15, Squats x20, Glute Bridge March x25, Copperhead Squats x20
Station #3 – LBC’s x25, WWI’s x20, LSF’s x25, WWII’s x 20
Station #4 – Mike Tyson’s x12, Mtn Climbers x25, Peter Parkers x20, SSH’s x25
MARY: Homer Marge x12, LSD’s x15, Heels 2 Heaven x15, Freddie Murceries x15, American Hammers x25
Name-O-Rama: Bruce Lee, Birds Nest, FloJo on the Q, and honorable mention 5 Splinters: Gilligan, Hermie, Hushpuppy, Scooby-Do (RESPECT), and J-Love.
COT: Announcements/Prayer led by FloJo
We came, we worked, we conquered! All got better!! I appreciate the opportunity to lead.