Sweat’n to the oldies VQ

Workout Date:

06/19/2018

QIC:

Beefsteak

PAX:

Sunshine, Buffet, Skidmark, Vitamin D, One call, Lombardi, Rousey, Feathers, High interest, Kitten, El-red-cardo, Red coat, War eagle, Rubber, Crankbait, Beefsteak

The 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