9 PAX posted in the gloom of Sandlot, ready to see what Meso had in store. It had been a while since his last Q, and he had a long time to think of many ways to put the PAX through some pain staking exercises.
Mosey over to upper rear parking lot by the tennis courts
Happy Jacks x 5 sets of 5 IC (perform 5 SSH then 2 Squats, repeat 5 times!)
Imperial Squat Walkers x 20 IC
LBCs x 20 OYO
Flutter Kicks x 20 IC
Mosey over to grab some Cinder Blocks
A few rounds of Tabatas (20sec on, 10 sec. off)
Round 1: CB overhead press x 5 sets
Round 2: CB Chest Press x 5 sets
Round 3: CB Curls x 5 sets
Round 4: CB Swings side to side x 5 sets
Put bricks back and mosey over to soccer field for Ladder 21
21 sets of Merkins and Big Boys, with a twist. Set 1 = 1 Merkin and 1 Big Boy, Set 2 = 2 Merkins and 2 Big Boys, continue this until set 21. For a total of 231 Merkins and 231 Big Boys! This was a smoker!!
Lined up at the end of the soccer field and ran suicides with 3 stops down the soccer field, to cover the entire field. Perform 5 Burpees when returning to starting point, each time = 15 Burpees.
Temple Boy Squats for the last 2 mins.
Mosey over to Flag for COT/BOM
F-3 Columbia Christmas Party coming up this month in Kingsgrant Subdivision
Saturday Dec 26th NE Convergence at Sawmill
Message from Meso:
“Miss the rest of you guys and look forward to seeing you on Saturday. Last but not least just remember Jesus will calm the storm that you are going through. Stay strong and hold on. May God bless us all. Til next time, Meso signing off.”
Again.. YHC wants to thank everybody for stepping up and signing up to Q! It’s great to have some new blood leading us. Remember the mission of F3. Which is to plant, grown and serve small workout groups for the invigoration of male community leadership. Keep posting, keep getting better, and stronger!