Big Pappy hit me up last week and asked if I could take the Q at the Bulldog this week. I had only been there once at that point (unless you count convergence) and I knew they are not big on a lot of running so I brought a Folsom Block work out to the Bulldog.
No FNGs, so a simple disclaimer…i am not a professional, do what I say, or not, don’t die! (I did forget the Pledge right here…Q Fail)
Gravel pickers IC x10, Don Quixote ( as a stretch) x5 ish, MNC IC x10, Imperial Walkers IC x10
This is the Basic work out that WireNut did at Folsom last week modified a little. Grab your coupon 7 reps of each exercise –single arm row (right then left), triceps extensions, curls, squats. Repeat that circuit 7 times…I didn’t make that super clear at first and some Pax counted down from 7 down to 3 before we figured it out –Q Fail. When we were done with the 7 we did a slow mosey around the parking lot and did 25 Flutters IC to beak up the coupon work. Next same exercises but 6 reps 6 sets, slow mosey and 25 Hammers OYO. 5 reps 5 sets slow mosey and 50 LBC OYO.
At this point we had about 18 mins left … 10 merkins at on end of the parking lot, now grab your coupon and rifle carry down to the other end of the lot, now 1 block press. Ok raffle carry back for 9 merkins… Mumble Chatter erupted as the Pax started to get the idea that we were doing 11s ….Stupid Ass 11s as Clavin would call it! We made it down to 6 and 5 and i called a Omaha with about 5 mins left we circled up for ring of fire. 1 Pax called a core exercise and bear crawled the circle. LBCs, Flutters, Box cutters, Freddy mercury’s , Dying Cockroach’s, Crunchy Frogs got us finished up.. Time!
*Blood Drive June 16th
*F3 Dads –check slack for dates at your favorite AO
*2nd F Lunch @ Sammy’s in DALLAS @ noon this Thursday the 27th
*Murph @ the Sandlot Monday @ 7 all other AOs open
*Big Pappy and his family
*Sledge on IR (knee)
YHC took us out in Prayer.
Was a Honor to lead today!