Ab and flow

  • Workout Date - 12/14/2015
  • Q In Charge - Brown Shorts
  • The PAX - Quaker, Mr Burns, Gluten, Tiny Dancer, DuPlo, Danielle Steele, Taylor Swift, Red Wire, Keystone, Padre, Inspector Gadget, 12th Man, T-Bag, Slug, Brown Shorts
  • AO -

How many times have you been on the Q schedule and had no clue what you were gonna do. Today was one of those days. I’ve been extremely busy playing Santa Claus in the Big Brown truck. This has left me with little time to plan a Q. No problem. I have enough stored in my brain to come up with something. Showers in the area and the asphalt is soaked. 15 men would better themselves this warm December morning.


Warm Up

SSH, IW, Slug rolls in late so we treat him to more SSH, might as well go ahead and get wet. On your belly for Superman/Ironman. On your 6 for Flutters.

Mosey around church to the front door. Circle up for Sumo Squats and lunges in cadence.

Mosey down 2 levels. Circle up for 6 inches to Dolly to Rosalita and back to 6 inches without dropping your feet.

Mosey through the dark corner to the bottom of the steps. Stagger ‘Mericans left and right. Mountain climbers.

Joe Hendrix up the stairs. Squat while you wait, bear crawl between sets, and Flutters and the top while waiting on the 6.

More Flutters in cadence, LBC, reverse LBC, Hip Dips.

Find some wall for People’s Chair. 2 rounds with arm circles and air presses to mask the pain.

Balls to the Wall for 20 Hip slappers OYO.

Mosey back to the bottom of the steps. Werkins, Plank shoulder touches, mountain climbers.

Joe Hendrix up the steps. Squat while you wait, lunge walk in between, Flutters at the top while waiting on the 6.

Flutters in cadence to close. Jailbreak to the flag.


A. 12/23 Breakfast after the workout at Gideon’s House. 1/23/16 Padre (West) Convergence at Star Command with Rock Hill. Clemson coming soon.

P. Prayers for all our F3 brothers and their families. Many unspoken prayers too many to list.

Always a pleasure!

Brown Shorts

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