Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!
EC: Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline
FNGs: Welcome @Fanta
Warm Up: Mosey to the far lot to keep the noise down a “little”. 10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:
It was a celebration week for Sprinkler. He had his 1yr F3 anniversary this week and turned the big 50 today. RESPECT! What better way to celebrate than an F3 party! 41 STRONG today. Nice showing F3Southwake, way to end the HS Q-Duel week!!!
Count off by 2’s and divide up.
1’s with Sprinkler and 2’s with YHC:
1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s
Well the plan is below, but since we split up I can’t speak for both groups. I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!). I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well. The surprise for me was the Pavillion intermission which turned out to be a beast! We had a Round 3 planned just in case, but not a chance on that one! I’m sharing and saving the workout below because I would like to complete it as written sometime. It’s a great start to a CASUP if you ask me!
We even had an FNG today. Welcome Fanta, from San Diego and use to work for Pepsi!
| Round 1 | |
| 11’s | |
| Merkins | jog between sides |
| prisoner squats | |
| Intermission | |
| Pavillion | |
| Dips 10, 15, 20X w/ BTTW in-between | |
| Rock Pile | |
| 2 sets | |
| 10 overhead press, 15 triceps curls, 20 curls for the girls | |
| Round 2 | |
| 11’s | |
| Plank hold | bear crawl in between |
| star Jumps | |
| Mary | |
| 15 pickle pounders | |
| 2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers | |
| 15 box cutters | |
| Round 3 if needed | |
| trip around the soccer field | |
| stack each corner | |
| 10 burpees, | |
| 15 diamond Merkins, | |
| 20 Monkey Humpers, | |
| 25 LBC’s |
Mary: 1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements: Bass lake mulch. Sign up!, Q-Duel coming to FV next week. Show some love, check Slack
T-Claps (Recognition): 41 strong!
Prayer: Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid. Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)