• When: 3/24/17
  • QIC: Kamikaze
  • The PAX: Wam, Turnpike, Cherry Garcia, Grilz, Beamer, Kamikaze


Kamikaze Fill In Q – #pump-you-up

We lost our Q Bubbles to a very good cause – the P200 run and yours truly was happy to step in and brighten the gloom for our group of six.

Conditions – 48

F3 Legal Note

COP – 3 count SSHx20, Toe Touch x 20, LBAC-F x 20, RTR x 20, LBAC-R x 20 – Mosey to the Cinder Block “CB” Pile for Block Selection. Head to KG Drive for 20x20x20 – Merkins, LBC’s, and Squats – right turn to Guard Shack with 20x20x20 at each Cul-de-sac (total of 5) for a nice warmup of 100 Merkins, 100 LBC’s and 100 Squats – Air Chair for the six, return to the CB’s.

Round 1 – 3 count IC with – CB OHP x 20, Squats With Block “SWB”x 20, Curls x 20, Chest Press x 20, BBSI x 20 OYO, Overhead Pullover Press x 10, followed by a Parking lot Mosey.

Round 2 – 3 count IC with – CB OHP x 15, “SWB”x 15, Curls x 15, Chest Press x 15, BBSI x 20 OYO, Overhead Pullover Press x 10, followed by a mosey to Picnic Tables for 3 ct Triceps Dip x 15 – active rest Incline Merkins x 20 – Followed by Triceps Dip x 10, back to the CB’s.

Round 3 – 3 count IC with – CB OHP x 15, “SWB”x 15, Curls x 15, Chest Press x 15, BBSI x 20 OYO, Overhead Pullover Press x 10 – and DONE!

Announcements – April 1 – #TheCastle Mission Workout,

Prayer and out – Hanz and Franz would have been proud of the Work Done this fine Friday AM!

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