Prepared and ready to work out! – I gave my disclaimer that this was my first Q and to give advice at any point. Franklin assured me he would and he did.
Warm up – Leisurely run to the Gate – The opposite of the norm, Franklin whispered in my ear not run all the way to the gate. We went close enough. This will be the only time you see me in the front of the line.
Warm -up Side straddle hop x 20, good mornings x 20 (Franklin reminded me that I was not in the starting position), mountain climbers x 20, sumo squares x 20, plank jacks x 20, in and outs x 20
Indian runs around the circle – 2 groups 1’s and 2’s – Franklin told me I screwed that up (breaking up the groups)
Denali ask if this was an indian sprint – this coming from the fastest guy in the pax.
Grab a rock and to the tennis court – (I later learner from Denali that rocks damage tennis courts).
Shoulder presses – 3 sets of 15 rotating to the right after each set
2 groups – 1st group – 3 sets – sprint to the end 10 push ups, sprint back 10 squats with the rocks
Group 2 – scissor the line – 10 merkins – sprint back and 10 squats with the rock
Plank holds for a 10 count by each member of the team (some people don’t know their right from left). I realized 13 people can make for a long 10 count.
To the hill outside the tennis court:
run the hill for 1 minute – Hot spot wanted a time frame during the exercise
To the wall: 10 Derkins, 10 dips X 2 sets
To the second Tennis court:
Biceps curls 3 sets of 20 rotating to the right
Clean and jerks with the rock – 3 sets of 10
Straight up suicides x 2
Walking lunges up and back with the rock
Balls to the wall 10 count from each (hot spot literally did balls to the wall- Maybe through the fence)
Mary:
Freddy Mercury front and backwards x 20
Russian/American Hammer – x 20
LBC’s x 20
Flutter kick
six inches for 15 seconds
Prayer requests – Burts father in law, Mother in law is doing better, for our fellow F3 brothers and their Marriages.
Done –
Im sure Franklin will have a comment about the back blast. Something has to be wrong.
Its a pleasure to work out with everyone weekly (or when I can get there) – Thanks for letting me be part of the group. Thanks to Hot spot for introducing me F3 nation and for the support on my first Q.
Compound-W
