- Workout Date - 04/07/2015
- Q In Charge - Blue Hawaii & Alfred
- The PAX - Blue Hawaii, Grrr, Cockroach, Stitch (WB), Footloose, Oui Oui, Wally, iTunes, BioFreeze, Mark Martin - FNG (Ricky Bobby), Erector, Alfred, Squirrel Butt
- AO -
Conditions: 60 degrees, 100% humidity, soggy
13 PAX w/ 1 FNG punched their tickets for WrestleMania and came out to #TheStation for a little tag team Q by Blue Hawaii and YHC.
Blue Hawaii takes the lead.
Warm Up:
SSH x 20 IC
Merkins x 10 IC
The Thang:
Mosey from the circle to the pergola at the pond. Partner up and complete AMRAP pullups assisted by partner when it gets tough. After each partner has a turn, take a lap around the pond. Rinse & Repeat. Rinse & Repeat. Rinse & Repeat. While waiting on PAX to get back from Laps we completed plank exercises, Freddie Mercury x 20 IC, Plank Shoulder touch x 50 IC.
YHC tags in.
Mosey to the Cannon Centre parking lot for Russian Roulette. Line up on end parking line, suicide to each line, and complete 10 Russian twists DC at the start after returning from each suicide. Mosey to the stairs at the Cannon Centre for a Joe Hendrix fakeout. Just run up the stairs and continue over to the Cannon St. stairs for real Joe Hendrix. Squats x 10 IC while we wait for everyone to finish. Mosey to the Amphitheater for squat builder. Two groups of 6 link arms and run up the grass hill backwards. 1 squat at the top. Run back down. Continue until we complete 10 squats (55 squats total). Mosey down the amphitheater to the base of the fountain for Mary.
3 MOM
Flutters x 20 IC
LBC x 20 IC
Naked Moleskin
This was a fun workout, and it was fun watching twitter blow up last night with wrestling pics. YHC picked up the Q at the last minute because EVERY SINGLE Q for April at The Station is open. Let’s fill it up guys. Let’s get some newer guys to step up for the VQ. If you want to Co-Q it with them, or YHC for that matter, just let someone know.
Prayers & Announcements
-Jackalope on 5/16. It’s free.
Sign up: http://f3nation.com/2015/03/19/introducing-the-jackalope/
Shirt/Patch order: http://f3.mudgear.com/collections/sc-greenville-swamp-rabbit/products/f3-swamp-rabbit-the-jackelope-shirt-pre-order
If you want just a patch, email Flay at boinspain[at]gmail[dot]com with the subject line “Jackalope Patch”. He will be putting in a batch order for patches. You’ll get your patch at the finish (same with shirt bundle).
-Spinx Runfest on 10/31. Sign up now to get the lowest price. Half Marathon isn’t that far. You can do it.
– Pray for Footloose with shoulder / neck injury
– Pray for Grrr’s friend Smokie that lost his mother on Easter.
– Pray for Ford, the little boy Erector knows has been sick and getting worse.
– Pray for all those suffering in silence