(Virgin Q by Bernie – nice work!!)
17 Pax showed up today. In honor of Stark going for 100 straight days of F3, we did a superhero workout. Big and mini Shovel Flag planted – no disclaimer needed – we were off!!!
Warm Up
- Jog to roundabout
- SSH
- Imperial Walkers
- Mountain Climbers
- Downward dog with calf stretches
- Glute stretch
The Thang (partner up)
- Partner 1 does 25 squat jumps while partner 2 does LBCs. Switch and repeat.
- Partner 1 does 20 single leg calf raises (both legs) while partner 2 does Iron Hulk (merkins and air presses at 1:4 ratio). Switch and repeat.
- Jog to pavilion
- Partner 1 does 24 step ups (12 each leg – exploding up and switching to other leg in air) while partner 2 does Peter Parkers. Switch and repeat.
- Partner 1 does 100 burnouts (bouncing on tip-toes) while partner 2 does dips. Switch and repeat.
- Mozy on to tennis courts -Partner 1 bear crawls the width of one tennis court. Once he reaches partner 2, he does 15 donkey kicks. Switch and repeat.
- Partner 1 squat hops width of tennis court. Partner 2 goes once Partner 1 reaches him. Repeat.
Mary (Superhero style)
- Captain Americas (1:4 ratio of WW2s to American Hammers – went to 5:20)
- Supermans (circle count of 5 by each pax) -Captain Thors (1:4 ratio of big boy sit-ups to American Hammers – went to 5:20)
Announcements – Stark going for 100 straight days and Q-ing this Friday at Cletus – F3 Dad’s camp – Crawl/Ruck on May 21st (so far only 6 pax are on the sign-up sheet) – Q school this Sunday Prayers for Imp landing a job right out of law school as well as Howard’s son finding a job. It was a pleasure doing my first Q this morning.
Thank you for allowing me to lead! -Bernie
