For those that returned from Monday’s beatdown were a little worse for the wear with the legs tender. However, the shoulders and abs were going to get the burn today as Squirrel brought his virgin Q to F3Valhalla. The pax were ready and it was going to be a good time.
Through the Tunnel – 10 IC
Little Baby/Big Arm Circles – 15 IC
SSH – 15 IC (At this point, Backstop reminds the pax that Binary is the purest and will be sure to correct any miscalls or mispronunciations of the exercises)
Grab 2 Blocks and mosey to bottom parking lot
Blocks separated by 10 spaces
Countdown – 10 SSH 10 Merkins – Go down and back until down to 1
Indian Run around entire church back to blocks
Take 1 Block 25 Overhead Presses – Walk down RR w/ block
Carry Bricks to top of parking lot
Lunge Walk w/ block 2 spaces, run to trash dump and back (RR until block is at dump)
Run down to bottom parking lot, run first steps U/D; 5 Burps, 10 Merks, 15 BB
Run 2nd steps U/D; 5 burps, 10 Merks, 15 squats
Around church to top steps; 5 burps, 10 Merks, 15 Squats
Mosey to Flag for Mary (2 rounds)
High Plank 1 Min
Hydraulics – 10
Iron Cross – 10
Partner leg throw Iron Cross – 10
BOM – Squirrel
Great Virgin Q by Squirrel and a great effort by all.
T-shirts – Backstop is working on new shirts for Valhalla to order. Be on the lookout
Points system – Backstop has new idea for points challenge. Listen out for getting the details and how it’ll work.