4yr Q at GP ran like clockwork
FNGs: Yes! Welcome Sharknado
Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.
The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.
Next up the calendar beatdown as follows, all with your original rock:
- June 30 rock presses
- July 31 homer to marge in cadence
- August 31 rock merkins right arm
- September 30 American hammers in cadence
- October 31 rock merkins left arm
- November 30 flutter kicks in cadence
- December 31 rock spanks in cadence
- January 31 ground pounders (stopped at 7 to do burpees for my birthday then picked back up at 8)
- February 28 Rockys in cadence
- March 31 ascending testicles 10,10,11
- April 30 wall sit
- May 31 pickle pounders in cadence
Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.
Announcements: Picnic, 2.0 workout at 9, Bed project next weekend
T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.
Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.
