YHC was supposed to Q the week before, but fartsacked big time and slept through the alarm. Not to be denied, gazing down from their hallowed perch the F3 gods scheduled and impromptu biz trip for today’s Q O-flex, so I stepped in to right the wrong.

No FNGs, just a ton of cars of parents at the community center in line to get their chitlins signed up for before/after school care. The busy parking lot and the previous night’s monsoon on the trail kaiboshed my Jacob’s Ladder routine. We half-assed it.

Warmup
• Run around the lot.
• Side Straddle Hop x20
• Good Mornings x15
• Imperial Walkers x15
• Merkins x20
• Plank Jacks x20
• Arm Circles Forward / Overhead Claps / Arm Circles Reverse x 10 each

The Thang:

First Station: 10 Burpees

First Station: 10 Burpees Second Station: 20 Merkins First Station: 10 Burpees

First Station: 10 Burpees Second Station: 20 Merkins
Third Station: 30 Bicep Curls Second Station: 20 Merkins First Station: 10 Burpees

Too much traffic… ABORT
Bear Crawl and Lunge walk the trail to the playground

Rocks
Bicep Curls x20, x15, x10
Overhead Press x20, x15, x10
Bent Over Row x20, x15, x10
Tricep Extension x20, x15, x10

MARY
LBc’s x20
Homer to Marge x20
Flutter Kicks x20
6″ Leg Hold 10 count around the circle
Burpees 10 OYO
Hammers x30

COT
Mud run sign ups ongoing
Prayers for Silent Bob’s Family Member
Three Doors Down Uncle Pete
Watson’s Friend

Always a pleasure to lead these gentlemen.

God Bless My Friend,
Bob Ross

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