- Workout Date - 07/08/2014
- Q In Charge - Urkel
- The PAX - Constanza, Debit, Earth Mover, FNG - Jason Griffith - Risky Business, Golden Sombrero, Graceland, Handy Manny, Houdini, Inspector Gadget, Latka, Malpractice, Pedialyte, Posh, Screech, Soul Plane, Spice Rootbeer, Spongebob, Stewie, Washer
- AO -
Urkel had his VQ today. Thanks for stepping up brother. You brought the Pain today!
Also, sorry for the formatting errors. Website is not playing nicely with dots.
Spongebob posting on behalf of Urkel:
19 faithful F3ers and 1 FNG came out early for Urkel’s VQ debut!
WARM UP
SSH X 25
IW X 25
Mosey to Poinsett Garage
THE THANG
Partner up, SIZE MATTERS!
Let Partner 1 = P1
Let Partner 2 = P2
Garage Level 1
- P1 Bear Crawl to other end then drop for LBCs
- P2 LBCs until P1 at other end then Bear Crawls to P1
- Once P1 reaches P2, SSH until all PAX done
- P1 up and P2 down wheel barrow up to next level, SSH until all PAX done
Garage Level 2
- same as Garage Level 1 with the following exceptions:
- swap P1s for P2s and P2s for P1s
- switch Bear Crawls for reverse Bear Crawls (feet first)
- swap out LBCs for Merkins
Garage Level 3
- P1 Crab Walk to other end once there Squats
- P2 Squats until P1 at other end then Crab Walk to P1
- Once P1 reaches P2, SSH until all PAX done
- P1 up and P2 down Fireman’s Carry up to next level, SSH until all PAX done
Garage Level 4
- same as Garage Level 3 with the following exceptions
- swap P1s for P2s and P2s for P1s
- switch Crab Walk with reverse Crab Walk
- swap out Squats for Merkins w/Arm Raise
Garage Level 5
- Four corners – P1 runs around top level perimeter (side shuffle to C1, backwards run to C2, Side shuffle to C3, run to C4)
- P2 Burpees until partner gets back
- Swap spots and continue
Mosey on back to the Peace Center
No time for 6MOM….thankful
COT
- The Valley meeting Wednesday at Tupelo Honey @ 11:45 covering James, Bartman has Q this week
- Prayers for our brothers with injuries and suffering in silence
- F3 Samp Rabbit is putting together teams for the mud run in October. See Flay for more information. SIGN UP if you’re somewhat confident you can go…we can find you a sub if you have to drop out. Don’t worry about teams yet either. Let’s get some numbers!!!!!
- We need more people to step up to Q. Numbers are growing and workouts are splitting. It’s worth it!
Overall, my VQ went well. Thanks to the F3ers I observed leading workouts, answered my questions, offered advice on how to Q, and also those who made it out of the fartsack this morning to participate. I look forward to doing it again in the future.
See you next time! -Urkel