An oldie but a goodie

  • Workout Date - 05/12/2016
  • Q In Charge - One Direction
  • The PAX - Fred, Nippler, Gymboree, The Commodore, First Date, John Denver, Raquet, Church Lady
  • AO -

As the original SR SF was being planted, 9 faithful showed to face the gloom for an old fashioned F3 original article.


  • SSH x 20
  • IWs x 20
  • Mosey Lap

THE THANG (nothing fancy here, just super effective):

  • Parking Lot 11s with Merkins & Squats. Plank when done
  • Jacob’s Ladder (The real thing). Plank when done
  • Long Hill Dora 123 with Merkins, Squats, & DC Flutters

Jailbreak back to SF

6 MOM:

  • Ab Slicer with Low Dolly’s, LBCs, Flutters, Dying Cockroach, BBSU, Freddy Mercurys (All 4C x 10). For those that might have forgotten Ab Slicer, it is 6 core exercises with DC Mountain climbers x 15 in between each #smoked

10 Burpees OYO



  • This was a TRUE SUCKFEST. ┬áDare I say, almost a “don’t Q it if you can’t do it”
  • Church Lady – YOU’RE LATE!!
  • Ab Slicer Hurts


  • CSAUP Event 1: ┬áMillenium Blue Falcon – May 14th – REI Parking Lot, 7am
  • CSAUP Event 2: ┬áDirtalope (Jackalope 2) – June 11th – Conastee Nature Trail
  • Prayers for Jim Seward (friend of Church Lady)

As always, it was an honor to Q. Was great to see some old (and I mean OLD) faces.

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