It had been a while since I have posted either due to illness or work. I reached out to Breaker Breaker to see if I could jump in and he had an opening so I took it. What better way to get back in there other than Q.
No Warm up so a quick mosey around the parking lot to get the blood flowing.
Around one of the islands are the stations we will be going thru. They are:
Sandbag squats, which were the counter. When a pax hits 20, its time to rotate to their right.
Tricep OH Extensions
Pax Choice of Cards – Freddie mercury or American hammer
Pax Choice of Cards – CDDs for Shoulder Taps
Pax Choice of Cards – Monkey Humperdinck Plank Jacks
OH Press with block
Curls with block
Side Straddle Hop
Slam ball with 20#
Pax Choice of Mountain Climbers or Peter Parkers
Pax Choice of crunches or Windshield Wipers
Pax Choice of Lunges or Calf Raises.
Rotate thru the circuits. A short time into it, Tophat asked if we could change something. He happened to be at the burpee station so I noted if the pax weren’t happy, we could change the count to be at the burpee station instead of the sandbag squats. No takers. I also called an Omaha halfway thru to reverse the order. Boudin declared shenanigans since he had to go back to the burpees and I wouldn’t. That station was open so I hit burpees so I would not be skinned alive on Twitter.
Back to start for a quick round of 15 count of pistol crunches with each leg/arm/pistol/six shooter.
Announcements: Get with Gillian if you want to be on the F3 Spartan Team next year, Christmas Part at Quiches on 12/15, Yank starts at 6;30 this Saturday behind Glenway Pub due to Girls on the Run
TAPs: Breaker Breaker Fmaily, those dealing with depression and loss at the holiday season, guys not seen in while and Sargento’s M.
Moleskin: It was good to get back at it. I want to thank everyone for the calls and texts while I was out. It means a great deal.