Sweat’n to the oldies VQ
Workout Date:
06/19/2018QIC:
BeefsteakPAX:
Sunshine, Buffet, Skidmark, Vitamin D, One call, Lombardi, Rousey, Feathers, High interest, Kitten, El-red-cardo, Red coat, War eagle, Rubber, Crankbait, BeefsteakThe Thang:
Conditions: 79-80 degrees and humid
This Q just happened to be my very first Q since starting this adventure with F3 several weeks back. Seeing each Pax come in one by one pulling up into the parking lot to show there support was without a doubt encouraging to say the least. Today’s workout was inspired by previous Qs and the desire to keep it simple while working hard for a full 45 minutes.
1 minute warm-up
Welcome to F3 disclaimer
Warm-up:
15-20 reps of each IC
SSH, TTT, Windmills, Imperial Walkers, Squats, LBAC forward and reverse, overhead clap followed by 22 merkins
Beatdown:
Segment 1:
Burpee Indian Run around full length of parking lot and ball fields
Four Corners using today’s date of 6/19/18 for repetition guide
Corner 1: Burpees x6 reps
Corner 2: Jump Lunges x19 reps (everyones favorite by far)
Corner 3: Big Boy Sit-ups x18 reps
Corner 4: Plank hold until all Pax could catch up
Repeat 4 corners for 4 rounds
Segment 2:
light Jog to upright wall
Partner activity –
Wall Ladder #1
Partner 1 completes wall sit; Partner 2 completes Merkins then switch
Merkins completed at reps of 5, 10, 15, 20 then back down from 20, 15, 10 and 5 with each partner completing each set alternately
Followed with wall Ladder #2 completed in the same manner
Balls to the walls replaced wall sits and squat jumps replaced merkins
Cool Down:
Quick indian Run back to the flag with short bought of Flutter Kicks and American Hammers to run out the clock
Q ended with announcements, Praise reports and Prayer requests.
No Pax left with a dry shirt