14 Pax Post to F3 Arena for a typical block day and a mini Q-School for refresher on standards and why we do the thing we do.
The Thang:
- Payer and Pledge
- Warm up lap
- Circle Up:
- SSH x 20 IC
- Imperial Walker x 20 IC
- TTT x 20 IC (stretch)
- Merkins x 20 IC
- Block Pile and Circle Up:
- Merkins on Block x 10 IC
- Block Curls x 10 IC
- Overhead Press x 10 IC
- Tricep Extension x 10 IC
- 16 count Block Buster x 10 x 10 IC
- Pain Train w/Block:
- Run to light 10 Squats, return to start 1 block burpie
- Run to light 10 squats, run to first tree 10 merkins, back to light 10 squats, return to start 1 block burpie
- Continue for 4 rounds adding a station each time out and alternating 10 squats and 10 merkins out and back with 1 block burpie at return to start
- Block Relay:
- Teams of 3
- Partner 1 goes to light without block (does merkins unitl partner 2 arrives
- Partner 2 farmer carries 2 blocks to partner 1 and swaps
- Partner 3 stays at start and doe curls until next partner shows up and swaps
- Goal was 200 mekins and 200 curls as a team but event was cut short by time
- Return Block and Return to the Shovel Flag for Mary
- LBC x 20 IC
- Flutter Kicks x 40 IC
- Iron Cross x 10 IC
- Merkins to failure OYO
- COT
- BOM
Great work and YHC appreciates the pax openness to the mini Q-School (apologies for the weak disclaimer…).
Prayers for Jay, Charlie and Mater
Devo: Matthew Ch 5-7 – Sermon on the Mouth. Jesus’s guide on how we are to live.