- Post Type:
- When: 7/8/17
- AO:
- QIC: BLART
- FNG's:
- PAX: ASH POND, LIL SWEET, SQUIRT, SMALLS, PAPA JOHN, RUDOLPH, HUSHPUPPY, PEPPERONI, JK2, XWING, BOB THE BUILDER, SHRINK, OOMPA LOOMPA, SLAW, FREIGHT, CANTEEN, BANDIT, STROGANOFF, DEF LEPPARD, HEYZEUS, BLART (QIC)
The decision to Q at Gashouse was made last week with some encouragement . So I humbly agreed, this was my first Q on Saturday so was a little nervous. With the Pain Lab we had a total of 21 . 16 of those chose to become better TRACK STARS . So here is how it went….
WARM UP SSH IC X15
DON Q’S IC X15
MTN CLIMBERS ICX15
LBC’S ICX15
THE THANG First stop at the flag for PLEDGE
Second stop was the track at Greir middle for a Burpie mile such a crowd pleaser
NEXT
Mosey to stairs behind church for BOMBS
B Bulgarian ball busters 50
O Overhead claps 100
M Merkins 150
B Bigboy sit ups 200
S Squats 250
Some where in between merkins and Bigboysitups Omaha was called, this was a great idea however YHC had brought some coupons and if we would not have stopped we would have missed out on that fun.
NEXT
COUPON WORK
21’s with blocks 7 1/4 up …..7 1/2 up……7 all the way up then 30 squats
this was done in 3 sets
And then mosey back toward flag stopped at wall for wall sit to wait on pack. Then 15 MikeTysons IC. Once at starting point did a few more reps … SSH 15 IC Mtn climbers 15 IC Merkins 10 oyo
back to flag for 5 MOM from Rudolph
MOLESKIN as always it has been awesome for the past year to be a part of F3
COT
PRAYER REQUEST
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