Count-off & Name-O-Rama:
PAX: Sweet Baby and Chairman Mao
QIC: Rump Roast
AO: Burleson Park
F3 Disclaimer & Welcome: Given
IST x20 IC
SSH x20 IC
Toy Soldiers x10 IC
Groiners x10 IC
Side Lunges x10 IC
Lunges x10 IC
The Long Way Around (mosey perimeter of the park) with You pick em’ — legs or arms at the corners…
@Chairmain went with arms = 14 Ranger Merkins OYO
@Sweet Baby went with legs = 25 squats OYO
YHC went with arms = 14 Hand Release Merkins OYO
On the Q’s command; rapid transition thru any combination of –
“On Your Feet” – Choppin’ feet
“On Your Six” – Holding legs 6″ off the ground
“On Your Face” – Holding High Plank
“Down” – Holding down Merkin position
“Up” – Back to High Plank
Moseyed from Soft-Top back to the east end of the park roughly half-way around for the “Wheel of Merkins” x5 IC
From Wheel of Merkins, we went into “Leg Day”… Starting at the east end of the park, we did each exercise followed by a down and back to the big tree.
Bonnie Blairs x20 OYO
Gorilla Squats x20 OYO
Bobby Hurley’s x20 OYO
Squats x20 OYO
Lunges x20 OYO
Mosey to the tennis courts. At this point, the Q is winging it… I decided to do my own version of Lazy Dora going backward. Since there were only 3 of us and limited time left we went with lower reps and no partners.
Each set followed by Bear crawl across both courts and back –
Circle of Trust (CoT):
Once again, thank you for the guys that came out for another #2ndCT. I would like to see more guys join us and take the Q or give me any ideas to improve it. I tried to equal out the legs vs. arms beat down this week and will continue to try and come up with new ideas. YHC prayed us out.
There wasn’t a ton of mumblechatter today, and I’m not sure if it was the intensity of the work out this morning or more the lack of “umph” on all 3 of our parts. Once we got going, it was a solid work out. Thanks to @Chairman Mao helping me make the call to make the run in between the leg-day exercises longer. I was trying to wimp out!
Q Source on Friday/ tomorrow around 1130am, location TDB
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