Day 3 of 3 of back to back to back Q’s
I couldn’t find a better way to start my birthday but to Q and push my F3 brothers to get better so I asked Peg for availability about a month ago so he can make arrangements.
We started with a quick warm up and 42 reps of the following:
Windmill, yes 42 in cadence
Moroccan night clubs
Low Slow Squats
Mountain Climbers
It was a simple routine, and we split into 2 groups, a group of 3 PAX will do the props exercises and the group of 6 PAX will do the calisthenics exercises and then switch, basically 42 reps of each of the following exercises:
CALISTHENICS:
| flutters |
| merkins |
| bbsu |
| werkins |
| squat touch ground |
| CDD |
| rosalitas |
| shoulder tap |
| calf raises |
| SSH |
| plank jack |
| LBC |
| monkey humpers |
| mountain climbers |
TINSEL UTENSILS
| bent over row with cindy or dumbell |
| biceps curls with cindy or dumbell |
| overhead press with cindy or dumbell |
| slam ball |
| sledgehammer swings |
| battle rope waves
tire flip |
Due to time we split the tire flip between 3 PAX to complete the 42 flips so each one did 14 tire flips. Once smoked and with about 12 minutes to go we found a wall and did people’s chair while one PAX will do 4 burpees, starting from one end and going all the way down to the last PAX. since it was 9 of us we only reached 36 burpees so at the end we had to add 6 burpees each to complete 42.
Next one up was BTTW and 3 runners got back just in time to join us so everyone will hold BTTW while one pax will do 3 merkins starting on one end all the way across for a total of 36 merkins, we had to complete 42 reps so we all did 6 more merkins each.
With only a couple minutes left we finished it up with 42 LBC’S.
Back to COT for announcements, prayers and praises.
Again, what a great way to start my birthday.
Tinsel out…