Mr. Bojangles Shake 'n' Bake VQ

  • Workout Date - 06/29/2015
  • Q In Charge - Mr. Bojangles
  • The PAX - Peachoid, Fire Marshall Bill, Beaker, Revival, Manhole, PSI, Cavalier, FNG Ma' Bell, FNG Bailout, Orangepeel, Waco, Mab Mab, Mr. Rogers, Billy Bob, Mr. Bojangles (Q)
  • AO -

15 PAX including 2 FNGs decided it was a good idea and get country fried this morning at Mr. Bojangles VQ. All the PAX kept hearing was shoulders and legs….they weren’t disappointed. Here is how it went.

Conditions: 70 degrees, perfect

Warm Up:
25 Smurf Jacks IC
Butt Kickers for 30 seconds
High Knees for 30 seconds
20 Merkins…yeah…this was a warm up.

The Main Thang:
Indian Run towards the center of the park…while during above head shoulder presses during whole run.
Stop at the gate…time to try something new…
15 Man Merkin
Each PAX is staggered with feet on other PAX’s back, all PAX touching.
Merkins in unison- x10- and the mumblechatter begins.

Incline/Decline Tunnel of Love
Over to the hill-climb half way up to steepest part of hill-
Shoulder to shoulder planks facing uphill for the tunnel of Love- one PAX army crawls underneath plank and returns to plank once reaching other side- every PAX through the tunnel.
Flipso the plank to facing downhill- repeato the tunnel of love.

Under the fence and through the park to the concrete tunnels we go.

Dora 1-2-3
Partner up, while one PAX runs around light pole, up hill, around second light pole and back to start, the other PAX starts on reps on below exercises…Keep going until all PAX complete the reps as a team.
100 Donkey Kicks
200 Peoples chair kicks
300 Incline Wall Merkins

Indian Run w/ Shoulder presses back to meet Mary.

4 MOM:
30 seconds of Pele each leg, per Revival’s call
25 Merkins OYO per Peachoid’s call
25 Heels to Heaven per Orange Peel’s call
25 Mountain Climbers per Mab Mab’s call

Prayers for Walker- got to go home last week, still having seizures, but praise he is out of coma and out of hospital.

Welcome  and T-claps to our 2 FNGs:
Ben Bruce- F3 Bailout
Ethan Bruce- F3 Ma’ Bell

Good work by all the PAX this morning- and a solid showing for Eye of the Tyger. Keep EHing guys, keep stepping up to Q, keep encouraging one another. It’s what it’s all about. F3 Counts.

Mr. Bojangles/Mab Mab

Leave a Reply