- Workout Date - 11/03/2015
- Q In Charge - Alfred
- The PAX - Wilson, Perry Mason, Grrr, Wally, iTunes, Wrench, Erector, Biofreeze, Blades, Ricky Bobby, Slick Willy, Cockroach, Alfred
- AO -
13 PAX rolled up to The Station on this misty morning to find out Qing F3 is kind of like riding a bike. You never forget. YHC has his return Q after what seemed like 2 months on IR. Let’s do this thang.
Smurf Jacks x 10 IC
Squats x 10 IC
Merkins x 10 IC
Mosey down to the Cannon Centre parking lot and line up for a “different” kind of suicides:
1 Burpee at the starting line then walk on your toes to the first parking line and back. Continue with 1 burpee each time at the starting line and then walking on your toes to each subsequent parking line until we reach the last one. Plank until everyone is done.
Mosey over to the wall for the “Green Mile” (minus the running and the green wall).
30 second wall sit / 10 Merkins
30 second wall sit / 10 Merkins / 20 Squats
30 second wall sit / 10 Merkins / 20 Squats / 30 LBCs
1 minutes wall sit / 10 Merkins / 20 Squats / 30 LBCs / 40 Flutter kicks (double count)
Plank exercises while everyone finishes.
Mosey over to the Cannon Rd stairs for 1 set of Joe Hendrix and then plank at the top. Partner up for a “Classic Dora” with your partner:
Mosey up Cannon Rd to the amphitheater for sevens.
1 Burpee at the bottom / run up stairs / 6 Squat jumps at the top
2 Burpees at the bottom / run up stairs / 5 Squat Jumps at the top
3 / run / 4
4 / run / 3
5 / run / 2
6 / run / 1
Blades leads us in some more plank exercises until time runs out.
It was great to be back out in the gloom again. Thanks for all the prayers and accountability to get me back from the sack. Blades runs fast. All the time.
Relay for Hope on 11/14
Brick run on 11/14
Toys for Tots Convergence on 11/19
Thanksgiving day Convergence
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