12 PAX: YHC, All-Seasons, BabbyDaddy, Brady, Clavin, and Spyro Gyra
Warmorama: Bat Wings- 21 forward arm circles(hold), 21 backward arm circles (hold), 21 overhead claps (hold), 21 seal claps, Imperial Walkers ICx21, 21s (In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental, and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.) We failed, so the Painishment was 10 Burpees OYO
Yesterday my M and I celebrated 21 years of marriage, so the theme to today’s beatdown is 21. Starting with the warm-up continuing to the end.
We started with a mosey to the senior center for 21 themed balls to the wall. Once at the wall all 6 PAX will rotate through a 21 count while everyone assumed the position. After the PAX counted to 21, they would call out an exercise to be completed OYO with 21 reps. Baby daddy called Merkins, Spyro Grya WW2 Situps, Brady two count Sumo squats, All Seasons _______, Clavin LBC, and YHC two count scissor kicks.
After 21s balls to the wall, we moseyed back the park to begin our main thing which was Black Jack. Start at the white building. Perform 20 LBCs – run to the other side of the grass – perform 1 Merkin. Run back and do 19 LBCs. Run back for 2 Merkins. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACKJACK! This SUCKED!!
A little anniversary wisdom given out here:)
Mary: NO TIME for MARY
COT: Prayer for F3 Nation, First responders, and for those serving in the US military
Announcement: Every Friday BoTime is happening and will be covering Qsource. F2 this Saturday at the Cul-d-sac for our first annual Oyster Roast (details on Slack), Mark your calendar for May 4ths Marathon Ruck
Strong work Everyone. Was an honor and privilege to Q the workout today at F3 Whiteville. So grateful for F3 and the men that make it what it is.