- Workout Date - 12/11/2014
- Q In Charge - Youkilis [VQ]
- The PAX - Youkilis (VQ), Gluten, Brown Shorts, Steamer, Gutshot, Hook and ladder
- AO -
6 great pax posted this clear 30F morning for my first Q as I stumbled through learning how to count.
Side straddle hop x15 ( I think, I was struggling to count)
Crab Cakes x10
Copperhead Squat x10 ( Kind of a stop cadence where you squat on 1 hold on 2 and return on 3)
WWI sit-up x 10
Jog to the blocks and do 21’s curls ( Trend continues I can’t count so we did it again using smaller numbers)
Try again 7’s curls
Triceps press x 10
Indian run around the parking lot
Ark Loader starting at the bottom of the steps:
-Joe Hendrix up the steps with broad jumps in between and a jog back down
-Crab walk up the steps with lunges in between and a jog to the bottom
-Bear crawl to the top, ending in a plank
Jog to the side of the church for the peoples chair and story time
The block with 6 pain stations:
-Prisoner squat x60
Impromptu insert due to fly over at the end of the last block which caused 10 burpees. [At Powder Keg, we seem to get that a lot lately.]
Time for Six Minutes of Mary in three minutes
LBC’s to close the VQ
Anderson F3 lunch – Every Third Monday at the Corner Bagel Shop in Anderson
Trail running for any one that wants to meet at 6:30, before the normal 7AM Saturday powder keg workout
Pray for the F3 brothers that are going though tough times and let them know we miss them
Sorry I forgot the Name-O-Rama, but I wanted to thank all of my F3 brothers that supported me as I muddled though my first Q. Much respect for what you guys do!!!
I hear ya Youk! I’ve got you and Gutshot down for next Wednesday at the toilet bowl. Sorry Gluten, not going to be able to make lunch on Monday.
We’ll miss you Overdraft! I’ll stick a Pre-Blast out there… I believe we have some others coming, so perhaps Crunchy & Gutshot will be able to meet a couple of guys I’ve got headlocked. If not, that’s okay too! Corner Bagel can always stand a little more Gluten!
What time at Corner Bagel?
We’re saying 11:45 – 12:45… hope you can make it!