Location: Point Break
9 PAX: YHC, EOM, Babydaddy, Flight Nurse, Dept. Dawg, Seahorse, Hahvahd and FNG (Hush Money).
Warmorama: Bat Wings- 20 forward arm circles(hold), 20 backward arm circles (hold), 20 seal claps (hold), 20 overhead claps (hold) Credit to 10 Count, Copper Head Squat IC x20, and Cotton Pickers ICX15
Duck and Weave Pax line up as if doing an Indian Run, except this offers more pain. The Pax start duck walking and the six runs to the front by weaving in between each PAX member. Then he joins the rest of the Pax duck walking until everyone has weaved to the front at least once or until the Q’s legs burn out. From AO to far Tennis courts.
Mosey to the center for Indian, Balls to the Wall, merkins 10 count then back the the Grass. Everyone assumes Balls to the Wall. First PAX in the line drops and does 10 merkins then moseys to the other end of the line to assume Balls to the Wall. All PAX follow in an Indian style.
Indian Burpee Frogger. Everyone starts in a plank line parallel to each other. First person hops over the first person then completes a Burpee, keep that up until you hop over and Burpee every PAX. Once at the other end assume the plank. Now to the next PAX in line until all PAX have completed the Indian Burpee Frogger.
Febreze On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…) (Called “The Febreze” because PAX named Febreze always increases the difficulty of a workout and he was the one who decided to hold his feet up 6″ during the Air Presses.)
11’s Jack Ass Merkins and V-ups
Add on 30 Throw Downs for each partner
Mary: No time for Mary:)
COT: Keep praying for Joey, AED’s surgery on the 19th
Announcement: Big Rock Bible Study today 0630 at Crepes and More,
Strong work Everyone. Was an honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.