No-Q-School Beatdown

Date: 10/8/2018

 

QIC: BoneSpur

 

AO: Sting Ray

 

# of PAX: 20

 

PAX: ShakeDown, Nozzle, Trump, Dino Flounder, PanamaJack, MuckOut, ButterFly, EOM, 8Penny, Winner, TomSawyer, Sooner, SpinDoctor, LETC, Sparky, 10Count, BabyBack, Footie

 

Warmorama:

 

Side Straddle Hops x 30 IC
Wind Mills x 20 IC

Little Baby Arm Circles x 30 IC

 

 

The Thang:

 

Mosey to pullup bars.

Four Sets of:

10 Pullups

10 Dips

10 Jump Lunges 2 count

 

Plank for 6

 

Carterico Indian Run to tennis courts

 

Dora:

100 Merkins – partner run to mid court and do 10 Hero Lunges

150 Prisoner Squats – partner run to mid court and do 10 Hero Lunges

200 V-Ups – partner run to mid court and do 10 Hero Lunges

 

Mary for 6

 

Shuttle Run Ladder w/ Burpees 1,2,3,4,5,6 reps

 

Mosey to AO

10 Burpees OYO….why not…10 more OYO

 

COT/Moleskin:

Prayers out to ShakeDown’s sister for health and strength. Prayers for 8Penny’s friend Eric who had a stroke last week and is struggling with vision and balance loss. Prayers for DarthVisor who passed during a workout last week.
-October 20th Cul De Sac Party
-October 27th Brolympics POSTPONED. TBD

 

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

 

Much appreciation for the Iron HIM who sharpen me!

 

BoneSpur

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