• Workout Date - 05/14/2015
  • Q In Charge - T-bag
  • The PAX - Gluten, Flow Rider, Brown Shorts, Slug, Under Hand, Duplo, Shiner, Youkillis, Cabin Fever, Seal, Quaker, T-Bag, Will Stafford (FNG) -8 Mile
  • AO -

11 PAX (and an innocent FNG) curiously showed up to see what the VQ had in store. Little did they know that yours truly used a previous workout from Seal as a basis for todays beat down. (it is not plagiarism, I promise. I changed a few things) Let’s get to it:

The Warm-up:

Windmill x 10 IC

SSH x 10 IC

Mountain Climbers x 10 IC


The Workout

Mosey to the shed, get a coupon and circle up

Curls x 10 OYO

Over the head triceps x 10 OYO

Modified upright rows x 10 OYO

Over the head press x 10 OYO

Return coupon and head back to the warm-up spot

Count off to 8 and repeat (should have been 7, thanks to Brown Shorts for the correction).

At 6 locations around the parking lot, workouts are posted. Perform that workout until relieved by the person from the station before you, in relay form. (7 groups to run 6 stations with one group always running)

Station 1: Burpees

Station 2: LBCs

Station 3: Merkins

Station 4: Squats x 10

Joe Hendricks up steps

Squats x 10

Bear-crawl down steps

(Repeat until relieved)

Station 5: Lunges

Station 6: People’s Chair


Various ab workouts with a few of the PAX stepping in to lead


Jack-a-lope this Saturday

Color 5k this Friday night (down town TR)

Wren Flud Run – 30-May

Monday, 25-May – replace your F3 name with the name of a fallen war hero that you personally know of or know thru somebody

Dave’s run (Anderson University) 6-June


Prayer Requests

Keystone’s son (Noah?) having surgery today

Duplo’s sis-in-law (Paige) finds out tomorrow details on surgery to remove cyst.

Duplo’s dad (Bud) is dealing with prostate cancer

Duplo to find a place to live while building

Gluten’s Church – Trinity Pointe – pray for guidance and wisdom in the midst of a struggle

Quaker’s family dealing with the loss of 2nd dog

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