This was a perfect storm with 3 FNG’s and the site Q arriving not knowing he was Q for this workout. In Standard F3 fashion, the clueless Q put something together from the many previous Q experiences he had amassed over the years and wait for it… he didn’t use any coupons or bring rice bags.
Circle up for some warmup. SSH*25, Sir Fazio arm circles *10 forward and reverse, Slow-Mo merkins *10, Mountain climbers *10, Squats*10, Standing Straight Leg hold for 10 count each leg.
Mozy to adjacent field for some fun. Inch warm down field with squat hold till all pax together then lunge pulses *20. Run backwards to start line. Bunny hop down field with 6 inch leg hold 5 count each pax. Job back to start line. Bear crawl down field and squat hold 5 count each pax.
Jog to parking lot near baseball field with various reps of lunge walk, merkins, calf raises then around parking lot to benches.
Cadence dips *10, urchins*10 , lunge pulses*10 each leg. Diamond merkins*10 then another jog around parking lot. Plank hold, Heels to heaven, Homer to Marge, WW2 and Freddie Mercury.
Jog back to field where we picked up FNG (Red Dawn) who was minding his on business on a jog when Nature boy in biker spandex ( Yes I said biker spandex ) head locks the FNG to join us.
Circle up for Jack-Weber 4:1 burpee/squat variant. 1 burpee 4 squats, 2 burpees and 8 squats until we reached 10 and 40. Lots of grumbling from the Pax but the Q did not care. We finished as a group and that is all that matters.
Jogged back to starting point. Dive bomber merkins*10, Spider Man merkins*10, superman and banana hold.
COT-Throw down for a custom Heavy Heavy Go-rock in Wilmington Apr 2017. Who will rise to the challenge? Tecumseh and Ollie are gearing up to accept. Prayers for Troller and his dad with pancreatic cancer. 3 FNG’s were named, one of whom was head locked by Nature boy wearing his biker shorts. Only sight worse than that is Chip and Dale in his unitard. Neither are good options honestly but happy to have such strong men!!!
