Born in the USA VQ

Conditions – Low 80s, humid

VQ!! As I was prepping for this the night before I was quick to realize its not just a Q you can throw together. Keeping in mind time and possible PAX count was all being taken into consideration. Knew that I had my man Odouls (AOQ) there to back me up if needed. Had some recent great VQs to follow – Hedgehog, Bikini Wax, Killington, Burgundy.

Shoutout to fellas from The Plank coming out to support!

Gave out one minute warning

Disclaimer given and forgot to mention F3 mission…

 

COP

20 – TTTs IC

BRUCE & SSHs – July 4th had to give some Merica…Played “Born in the U.S.A” and had to SSH in its entirety. 2 squats every time Bruce said “Born in the U.S.A.”. Song length 4:37s. Took the first 18 seconds to explain workout.

10 – LBAC IC

10 – LBAC IR IC

10 – Seal claps IC

10 – Overhead claps IC

10 – Seal claps IC

10 – LBAC IR IC

10 – LBAC IC

22 – Merkins IC

The Thang:

Indian Run big loop to coupons. Everyone grabbed coupon and mosey to parking lot.

*10 Manmakers

*20 Overhead Presses

*30 KB Swings

*40 Goblet Squats

*50 Incline Block Merkins

In between each work out we took a run around baseball field OYO

Partnered Up * 245 Curls for the Girls (245 years of Independence)

Returned Coupons and head back to COP

50 – LBC OYO

20 – Hello Dollys IC

TIME

Count-o-Rama

Name-o-Rama

Announcements – Freed to Bleed event/challenge (7/16), Saquash event & Asheville Spartan Race (end of month)

Prayed for our blessings…everyday. Prayed for Crabs family as they progress in their adoption.

 

#ISI #HIM

-Thanks,

Sprinkles