Thank you Quaker!

Thank you Quaker!

Workout Date:

01/02/2019

QIC:

Sunshine & Skidmark

PAX:

Boxcar, Brownbag, Sunshine, High Interest, Rousey, Texas Ranger, Humpback, One Call, Hamburglar, Skidmark (Co-QIC)

The Thang:

Conditions:  58 degrees with the smell and tease of rain in the air.

YHC was especially excited to Q (with Sunshine) this morning.  Truth be told, I was a little anxious and didn’t sleep too well.  I hoped the workout to come would show the utmost respect to Quaker for being the AOQ and just being a great guy.   I’m honored to take the reins as AOQ of Bombsquad.  I love how F3 helps to grow a strong male community and builds leaders; and I am grateful to have it in my life.  Alright, enough of that, let’s see if I can remember what we did.

Disclaimer:  Given by Sunshine

Capri Lap

COP (by Sunshine):  5 Burpees,  20 SSH IC, 5 Burpees, 20 Imp Walkers IC, 5 Burpees, 15 TTT IC, 10 Merkins, 15 Windmills IC, 10 Burpees (or something close to that)

Mosey to far end of big parking lot.

I’ve heard this previously called “Underquaker“, so I’ll go with that.  All PAX line up shoulder to shoulder to begin.  Each PAX calls out an exercise of their choice as it gets to their turn.  Like this:

  • Burpees x 2, move ahead to next line on parking lot
  • Burpees x 2, Prisoner Squats x 4, move ahead
  • Burpees x 2, Prisoner Squats x 4, Merkins x 6, move ahead
  • Burpees x 2, Prisoner Squats x 4, Merkins x 6, Jump Squats x 8, move ahead
  • Burpees x 2, Prisoner Squats x 4, Merkins x 6, Jump Squats x 8, Monkey Humpers x 10, move ahead
  • Burpees x 2, Prisoner Squats x 4, Merkins x 6, Jump Squats x 8, Monkey Humpers x 10, CDD x 12, move ahead
  • Burpees x 2, Prisoner Squats x 4, Merkins x 6, Jump Squats x 8, Monkey Humpers x 10, CDD x 12, Mountain Climbers x 14, move ahead
  • Burpees x 2, Prisoner Squats x 4, Merkins x 6, Jump Squats x 8, Monkey Humpers x 10, CDD x 12, Mountain Climbers x 14, American Hammers x 16, done (there were 2 other exercises that I just can’t remember)

We Snaked the Lines (also a Quaker favorite) working in Mosey Frontwards, Backwards, Karaoke (both directions), and Bear Crawl.

Next up where 3 Quick Rounds (chest, abs, and legs) of a 4 corner style workout.  PAX took turns calling cadence when done IC.

  • Round 1 – 22 Merkins IC, Mosey to next corner, 22 CDD IC, Lunge Walk to next corner, 22 Diamond Merkins IC, Mosey to next corner, 22 Alt Shoulder Taps IC, Lunge Walk to final corner.
  • Round 2 – 22 American Hammers IC, Mosey to next corner, 22 Big Boys OYO, Toy Soldier to next corner, 22 Flutter Kicks IC, Mosey to next corner, 22 Box Cutters IC, Toy Soldier to final corner.
  • Round 3 – 22 Squats OYO, Mosey to next corner, 22 Sumo Squats OYO, Bear Crawl to next corner, 22 Prisoner Squats OYO, Mosey to next corner, 22 Jump Squats, Bear Crawl to final corner.

Little bit of time left for Broad Jump Burpees x 8 and Jump Jump Burpee Burpees x 8

10 Count

Mosey back to flag – TIME!

Let’s make 2019 great!

Leave a Reply