Been a little while since I’ve signed up for a Q at one of the Cary AO’s. B.O. is one of my favorite sites to Q. There’s just so much potential there that you don’t have to put forth a lot of effort to plan a work out. Today was a very simple one but hopefully a good one none the less.
The Warm Up:
Leave the Church and run to the Police Station
- SSH x 20
- GM x 10
- WM x 10
- IW x 10
The Thang:
- Bear Crawl up the ramp to the Town Hall Entrance from the Parking Lot. Felt like a quarter mile.
- Lunge walk back down to the parking lot
Run over the parking deck and go up to the top
At the top do the following then go down the stairwell and run back up to the top of the parking deck the long way. Do the same set minus 1 each time. So 5, 4, 3, 2, 1 = 15 total
- Merkins x 5
- Diamond Merkins x 5
- Wide Grip Merkins x 5
- Urkins x 5
- Derkins x 5
- Superrman / Banana holds while the pax finish up
Indian Run back to the Church parking lot.
Circle up for….
Mary:
- LBCs x 10
- Reverse LBCs x 10
- American Hammers x 10 (Italiano Hammers for Callahan)
COT:
Announcements:
- KK Challenge is in February train your gut now.
- GoRuck is next month!!!
- All the Apex/Cary AO’s need Q’s to step up and take lead or half a lead or even just the warm up and Mary. Hell if I can do it then anyone can.
Prayer Concerns:
- Banjo’s cousin dealing with Cancer
YHC Lead us in prayer
NMS:
Good to see new faces at the B.O. there were at least 5 new guys who I haven’t met yet and there was one regular whom I confused for another regular. Either way it’s great to see F3 just keep growing and getting bigger. We must be doing something right and I’m happy to be a part of it.
See you in the gloom.
