It was great Q-ing at Quagmire this morning. We had a dozen (12) post including an FNG. For his benefit, I reviewed F3’s mission as well as our 5 core principles. Add to that the disclaimer and we were off.
The Thang:
Mosey to parking lot in front of Old Navy
COP
SSH x 20
Windmills (Abe’s cos I’m old) x 10
Moroccan Nightclubs x 20
Low Slow Squats x 15 DC
Merkins x 10 DC
Downward Dog (stretch the calves) Honeymooners (the back)
Mountain Climbers x 20 DC
LBCs x 20 DC
Mosey to back of Valvoline to hill
Jacobs Ladder
10 Merkins at bottom/1 Squat at top
Mosey to stairs/raised patio near fountain
5 up and over laps with Bones setting the pace
Mosey to Fountain/Roundabout
Dirty McDeuces
All exercises in cadence
Do all 4 exercises, run lap around traffic circles at either end of parking area
20 Merkins
20 Lunges
20 LBCs
20 CDDs
20 Squats
20 Freddys
20 Ranger Merkins
20 Reverse Lunges
20 American Hammers
Walked over to fountain, found some bench
20 Dips OYO
2 min jog to COT for name-a-rama
Welcome FNG Regal.
Thanks to Jedi for the Q.