- Workout Date - 10/05/2015
- Q In Charge - The Longbottom and The Hard Hat
- The PAX - Banjo (respect), Slum Lord, Mustang Sally, Annie Oakley (welcome back), Uber, Floppy, Longbottom and The Hard Hat
- AO -
Who is this mystery Q?? Longbottom and The Hard Hat decided in Sunday school yesterday to share the Q and surprise the faith Gate PAX.
Longbottom Starts
Warm-up (all IC)
SSH x 20
X’s & O’s x 10
Merkins x 10
Predator Jacks x 15
Supper Stars x 15
Dora 1,2,& 3
100 x merkins
200 x predator Jacks
300 x merkins (Bad idea)
Circle of Core (All IC)
LBC x 30
Erectors x 10
Rt. Leg erectors x 10
Lt. leg erectors x 10
Flutters x 20
Handover to The Hard Hat
Mosey to corner of church. 4 Corner Time. We will be sprinting between corner and collecting everyone before the next exercise is called out.
1st Corner – 20 Diamond Merkins
2nd Corner – 20 Werkins
3rd Corner – Grad some Curb for Mountain Climbers IC x 30 something
4th Corner – 10 Burpees
Now lets head back other way.
1st Corner – 20 Prisoner Squats
2nd Corner – 20 Lunges
3rd Corner – 20 Jump Squats
4th Corner – 20 Hand Release Merkins
Back to Top of Parking Lot for Red Rover F3 Style
4 Pax on Each Side of Parking Lot. Each side starts with set of core excersies. One Pax sprint to other group and yells out new excersie. Also tags someone to sprint back to other group. Keep doing this until time is out.
Prayers for everyone affected by Flood. We are collecting items to take down. Annie Oakley will make the first run tomorrow morning.
F3 Golf this Thursday. Sign up!