• 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