• When: 2020-01-02
  • QIC: Handsy (F3 Memphis)
  • The PAX: Moose, STH, Lumbergh, Neck Brace, Milkman, Pothole, Joanna


Depot Guest Q – Handsy from F3-Memphis!

Welcome and Disclaimer
Did it
Warmorama
  • Through the tunnel (IC) – 15
  • SSH (IC) – 40
  • Arm circles (small, big, forward, reverse) (IC) – 20 total
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Mosey down the hill and back
The Thang
Mosey to grab a CMU (cinder block) then back to the parking lot and circle up.
Burpee fest
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Plank or Al Gore til all in.
Rounds:
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees – right leg + right hand CMU Merkins
  • Round 3: one leg burpees – left leg + left hand CMU Merkins
  • Round 4: burpos + derkins (feet on CMU)
  • Round 5: burpee box jumps on to CMU + incline Merkins (hands on CMU)
In between each round, mosey lap down the hill and back (Omaha’d after round 1 and had us mosey towards the dirt parking lot and back).
MARY
  • American Hammer w/ CMU (IC) – 15
  • Peter Parker (IC) – 12
  • FreddyMercury (IC) – 15
  • ABC’s(IC)
  • Peter Parker (IC) – 10
  • HighPlank for 30 seconds
COT 
Put away your cell phone to be present with those you love. I’m planning to put my phone in a drawer for at least 2 hours today. Don’t let your phone keep you from connecting with your family.
Really enjoyed the opportunity to Q a bootcamp away from my home F3 region! And really enjoyed getting to know several Lake Murray PAX this week! Great group of HIM. Hope to see you next year!
Editor’s Note – Great to have you at Depot this week Handsy!!  Safe travels and come on back and see us some time.  – FG

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