Legion is my home away from home. Its always a blessing to Q this workout and spend some time with my brothers. I write these backblasts because F3 is a life saver and I try to make it enjoyable to read. And this was no disappointment. This workout looked better on paper. But in my opinion, the Q is designed to push not only the pax but yourself as well. I always try to smoke myself because, if I’m smoked, those guys won’t be far behind. And, our Nantan didn’t show. I imagine he posted at the easy workout across the street. We won’t name names! Hehe…. I started with what I’ve been doing all week to support our brother Beta Max.
COP:
B=burpees×5 OYO
E=enlightened squat(prayer squat)×20 IC
T=through the tunnel×20 IC
A=arm circles(forwards)×20 IC
M=merkins×10 OYO
A=arm circles(reverse)×20 IC
X=xtra burpees×5 OYO
Thang:
My variation of a circuit breaker. Or some weird version of a murph. All OYO
We start at home plate. Bear crawl to each plate. This is the circuit breaker:
Home=burpees ×5
1st=burpees×5
2nd=burpees×5
3rd=burpees×5
Run the ½ mile around the park. At each intersection (4) do 15 merkins. Total of 60
Back to home plate for the circuit breaker.
Run the ½ mile around the park. This time 15 LBCs at each intersection. Total of 60. Back to home plate for circuit breaker.
Run ½ mile around park. 15 flutter kicks at each intersection. 60 total.
Serena and TomTom finish and do an extra lap to catch the six.
At the last intersection we plank and wait for the six.
Jump right into Mary:
LBACs(forwards)×20 IC
Flutter kicks×15 IC
LBACs(reverse)×20 IC
Flutter kicks×14 IC
Seal claps×20 IC
Flutter Kicks×13 IC
Flappers×20 IC
Flutter kicks×12
Raise the roof×20
Flutter kicks×11
Overhead claps×20 IC
Flutter kicks×10 IC
Then we do 5 manmakers IC for every Legionnaire present before jail break to the flag.
Count o rama 5
Name o rama
Announcements:
May 5, 3rd F 5K. Mission AO will be closed.
Mud run coming up. YHC is looking for a team. I mentioned maybe putting Minion on the Q list a couple more times this next month so I could pick up the slack for him.
Pray out.
All in all a great workout. My body hurts. But that’s the point. As mentioned before F3 is a life saver. If it weren’t for those circles in general, and specifically the few I frequent most often, there is no telling where I would be right now. Only God could bring me into these circles and keep me here. And Qing a workout gives me something to look forward to and train for. I have no time for negativity or evil thoughts or actions. I give all glory to God, but just under Him, I give all glory to my brothers in the gloom. I absolutely love getting up at 330, getting out there to do burpees, bear crawls and a plethora of other ridiculous things, in the middle of the street, while people drive by and wonder what the hell we are doing. Its the best feeling in the world. Thanks to all of you fellas who push me, headlock me into crazy CSAUP events, and keep me accountable to keep showing up. Ha, and on a side note, I tried to show up and commence my first hangover Q, and it didn’t work so well. Hilarious at best. Life threatening at worst. Don’t know how guys do it. Keep doing what you’re doing F3 Nation.
Enterprise out.