- Workout Date - 10/04/2023
- Q In Charge -
- The PAX -
- AO -
15 PAX (3 FNGs) suited up in the ever darker and cooler Gloom at the Tankyard for another #smokefest from Flay.
Warm up
SSH x 25
SLOW LBCs x 20
SLOW Werkin x 15
The Thang
Split up and mosey to the swingsets
Swerkin (swingset merkin w/ feet in the swing) w/ Pike x 10 #didwejustcomeupwithanewexercise?
Alternating Pull-ups 30 sec (modify to negative if needed) #lotsofmodifying
Mosey to the Tennis Courts and plank up till everybody’s back
Pair off
Star Drill (One partner runs while the other partner does an exercise AMRAP concentrating on form. Flapjack, rinse and repeat until each partner has run 5x and completed all 5 exercises). Oh, and this is what a star drill looks like (we did it a little faster).
Burpees
Lunges
Flutters
Merkins
Russian twist
Plank up till everybody’s done
#smoked
Wheelbarrow Race
Stay in pairs, across all 5 tennis courts, partners switch and all the way back #crowdpleaser
Plank up till everybody’s done
Lunge walks.
OYO. Only 3 courts out and back #Qdecidedtobenice
LBC’s till everybody’s done
Circle up.
6MOM
V-UPs x10 #crowdpleaser
Backscratchers x 20 #shutupSnowden
Dead cockroaches x 20
Windshield Wipers
COT
Moleskin:
- YHC was happy to dust off a golden oldie with the star drill from his tennis days
- T.B.C. better be careful with the grunting on the tennis courts. Might end up with a new name #MonicaSeles
- 10.24 is the big day for Dine Out For Mom. More details on where the PAX will converge are coming
- We lifted up FNG Semper’s grandfather who had surgery yesterday. Here’s to a speedy recovery
- We lifted up T.B.C. as well, who has a big Friday coming
- We at the Tankyard have a goal of 1 VQ/week for the coming weeks. Papparazzki’s tentatively in for next Tuesday, but it’s time to step up. Ping Flay or T.B.C. if you’re interested. We’ll help you put something together if you need.
That starfish thingy sound like a keeper.
@Flay – Just curious, did you don the headband for this mornings workout? @Malko would probably carry an F3 version in the Gear store, if you asked nicely.
Alas, no headband, but I think we should seriously consider it for anybody that Qs, perhaps as a reward when somebody completes a VQ?
Anyone else think Coach Gary looks like @Hootie (if @Hootie had a stache)?
Thanks for that, Ice. There go my chances of getting any sleep tonight. #nightmarefuel
@Flay – Thanks, I’ll be stealing the Star Drill for upcoming Q. BTW, workout plagiarism is the ultimate Q compliment. Swerkin? Seen before, but not named, well played.
@Snowden is a pimp #justafact
Aye, I consider it a honor. Steal away!
I’ve known @Snowden long enough to know he’s not only a pimp, but a loudmouthed one at that. He was just trying to keep me honest with his own special form of #mumblechatter…
Agreed on the @Snowden comments, I’ve known him since about 1984 (maybe earlier), but only recently realized he was F3ing. Give him a hard time about missing our recent 20 year high school reunion #GoGreenWave