Thankful for the opportunity to lead a one hour Q at the Deep, 16 PAX decided to get better in a perfect weather saturday morning. Some PAX pre run not knowing what was coming.
Quick disclaimer and welcomed one FNG (Cosmo)
We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:
20 Low slow squats
20 Moroccan Night Clubs
10 diamond merkins
10 wide arm merkins
20 regular merkins (lots of mumble chatter here, not sure if PAX were complaining about the merkins)
Quick explanation of the workout, we had 4 station/corner setup, we split into groups 1 to 4 and one group went to each corner, a lap around the parking lot was the “resting” time between stations.
- First Corner: (sledgehammers and tire)
15 big boy sit ups
20 Sledgehammer swings (10 each side)
25 American hammer (one side count)
- Second Corner: (dumbbells)
10 two arm triceps extension
15 two arm biceps curls
25 triceps dips
30 Carolina drydocks
- Third Corner: (large tractor tire)
5 Tire flips
10 Deep squats
20 lunges (10 each side)
30 calf raises
- Fourth Corner: (battle rope)
10 diamond merkins
15 wide arm merkins
20 regular merkins
30 battle rope wave
With about 32 minutes into the workout we moseyed to the hill behind the baseball field, we bare crawled to the top and crawl bear to the bottom with 5 burpees at the top, rinse and repeat 2 times, our FNG Cosmo was feeling the merlot coming out but luckily he recovered. We run one more time to the top of the hill and grabbed a curb for some triceps dips and a needed 10 count recovery time. We moseyed down the hill and a wall crossed our pat so we people chaired while each PAX did 5 monkey humpers starting from the ends working our way to the middle of the crowd, we did a quick recover followed by balls to the wall while each PAX did 3 burpees starting from each end towards the middle, not sure why Flux’s face was so red (he was in the middle of the pack) with about 10 minutes left we moseyed back to COT and circled up for some ABS work, clockwise each PAX chose their favorite exercise for 10 reps each, great way to finish the workout.
We did a headcount and namearama, we welcomed FNG Cosmo and a 4 year F3 veteran Olaf who moved from Lake Norman to our area.
We prayed for our families, our kids, our jobs and were thankful for our F3 community and the support and strength that brings to our lives.