VQ by Mab Mab brings the Bam Bam

  • Workout Date - 10/16/2014
  • Q In Charge - Mab Mab
  • The PAX - Frankenreiter,Nail, Malpractice, Zoila, Stewie, Double Windsor, Pedialite, Inspector Gadget, Blue Screen, Houdini, Lyborg, Eppe, Mab Mab (YHC), and FNG Mike (The Lizard Man)
  • AO -

F3 cool pic

14 PAX (1 FNG)escaped the fartsack and made their mark at The Main Thang on a perfect fall morning at 5:30 am…

Warm Up:

34 SSH
34 LBCs
20 Dips OYO

The Thang:

Indian Run to Camperdown, hang a right.
Halt at the Hampton Inn:
15 Merkins
20 High Knee Jump OYO
Bear Crawl 30 yards- Flipso
Crab Crawl 20 yards
20 yard Lunge Walk
Mosey on River St to Bridge, pause for The Peoples Chair
1 Min People Chair with Arms Out, Arms Up, and Driving the VW
20 Derkins w/ feet on bridge
1 Min People Chair with Arms Out, Arms Up, and Driving the Bus
Indian Run up River St to McBee
4 Min Tabata session: Merkins, High Knee Jumps, LBCs, Burpees x2
Joe Hendrix Grace Church Stairs
30 Shoulder Taps from plank
Mosey to Main
Backwards Mosey to fountain at the Westin
20 Box Jumps OYO
Mosey to Wyche Pavilion
20 3 Step Wall Jumps
Lunge Walk across Pavilion
15  4 corners jumping
Mosey back for 6MOM
34 LBCs
20 Air Humpers
20 Flutter Kicks
20 Russian Twist


Men’s Roundtable 6:15 Friday Downtown Grace
Anderson Launch this Saturday- meet at 6 am Greenfields for carpool
F3 Fall Party on Nov. 1st, $5.00/adult, kids free, costumes if you dare
NEED MORE Qs. Step up- bunch of new AOs, got to have more Qs to keep expanding.
Prayers for Walker
Prayers for F3 Nation- let’s be servant leaders.

Honor to Q this morning! Thoroughly enjoyed it- next time there will be sheetrock mud…
Until then, keep at it!

Mab Mab


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