Quadtastrophe…

Diablo Sammich is probably one of my favorite places to visit. I feel like there is such a great opportunity for the 2nd F of F3.   I think this is in part because I am not sucking wind like I do at other workouts and can actually speak.   So after the last meeting at the Sammich, Gastone asked for a Q, and I gladly volunteered.

Pledge

Warmup:

SSH x 10 IC (with packs…lol)

Let’s roll…

We did a little mosey to Gastone’s hill and did number of squats, merkins and LBCs/ flutter kicks as we NURed to the top.  We then left and did some wall squats at food lion and then again at Harris teeter. These were super fun as our quads were on fire by that point. On the way back we had a few minutes and HIPAA and WattsUp told me what they sometimes do on the short wall on the way back so we did some step ups and some dips.  Made it back to snowballs and did some Mary to finish up.  Great work men.  It was a pleasure leading y’all today.

Annoucements- Mt Mitchell and Convergence

Prayer Requests- WattsUp’s son as he is undergoing some neurological testing.

YHC took us out…

-Voodoo