26 pax (2 runners) for Penthouse’s B-Day VQ workout at 0530. I’m honored by the pax that did “the harder thing” and posted this morning in the gloom. TClaps to the Men of Depot for representing.
Conditions:
Mildly warm 55 degrees, cloudy.
Disclaimer/COP:
SSH (10x) IC
LBAC (10x) IC – Forward
LBAC (10x) IC – Reverse
IW (10x) IC
The Thang:
The Wheel Barrel (Partner up/assist) Pax moves 5 paces, does 5 merkins until 25 count, switch partner. Rinse and repeat until all pax have done 50 merkins/paces.
Mosey to the playground.
Triceps Dips (Partner up) 1st pax does 25 dips, 2nd pax wall sit. Rinse and repeat till all have complete 50.
Pull Ups (Partner up) 1st pax does 25 pull ups, 2nd pax wall sit. Rinse and repeat till all have complete 50.
Step Ups (Partner up) 1st pax does 25 steps, 2nd pax wall sit. You guessed it…rinse and repeat for 50.
Slow mosey (1 lap) on short track, grab a block, wait on 6 in parking lot.
Block Swings (IC) 25 Block swings, Q sack/25 seconds, 25 block swings.
Merkins (OYO) 25 merkins, hold in plank/25 seconds, 25 merkins.
Flutter Kicks (OYO) 25 flutter kicks, hold 6″/25 seconds, 25 flutter kicks.
Bench Press (OYO) 25 bench presses, hold block/25 seconds, 25 bench presses.
Curls for the girls (IC) 25 curls, hold midway/25 seconds (that was a fast 25 secs), 25 curls. **Drop the block!!**
The honor system was in place!!
Mary:
Fool’s Gold – 20 Freddie Mercury
Moose – Boat Canoe
COT/Announcements/Prayer
Today was my first Q in a F3 workout. As pressured to do a good workout, I was humbled by the support and mumble chatter “5 minutes and what’s the count?” that I experienced today. The showing today was a welcomed one and one I won’t forget. Let’s do it again soon!! Reach out to those who haven’t posted in a good while, get in the gloom. It’s a great thing to pass on these values to other men out there to make our community and Country strong and proud.
Don’t forget the Turkey Day Boot Camp at 0630, followed by Flag Football at 0730 this Thursday….HC…..DO IT!!
Depot Convergence is 12/1 at Depot. F3 Lake Murray Christmas Party at 1800
Philippians 4:13 – I can do all things through Christ who strengthens me. ISI