QIC: HMM HMP Snickers
Pax: YHC, Surf and Turf, Pony Express, Bone Spur, jiffy pop, Brady, FNG (Newman) and Seahorse.
Warmorama: SSH ICx25, Cotton Pickers IC x15, Windmill IC x 20, and Moroccan Night Club IC x25
When it’s 5:31am and the Q isn’t here for Heavy Metal Monday you Step up and take the lead. The Fart Sacking was strong this morning but few HIM’s chose cold steel over their warm bed.
We started with DORA 1-2-3 Kettlebell style. 100 squat thrusts, 200 Double arm curls, and 300 Over head Triceps extension. While partner one started pumping cold steel partner two ran to the end of the parking lot and did four Burpees.
Everyone killed DORA 1-2-3 so fast that we had time for another DORA 1-2-3 this time it was all about the core. 100 American hammers, 200 LBC’s, and 300 Standing twist with the steel in hand. While partner one started killed their core, partner two ran to the first speed pump in the parting lot and completed 20 squats.
Closed out the day with a little MARY. Pony Express lead some scissor kicks, Jiffy Pop lead some hello dolly.
COT: Ended with taking a knee and removing our lids.
Strong work Everyone. As always it was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.