Our trusty Site Q, Machismo, has clearly gotten used to the lack of Q sheet signups as his auto drive had him ready to start the workout. The QIC quickly corrected this erroneous action and assumed command.
Warm Up
Mosey around AO with a good mix of high knees, butt kickers, lunge walk, karaoke’s, and alternating side squats. Loop back to the flag for a warm up circle, focused on upper body. Arm circles, shoulder taps, merkins, helicopters, carolina drydocks, Michael Phelps.
The Thang
Part 1: Dora
Classic Dora in the main field. 100 merkins, 200 squats, 300 LBC’s. Run to the fence and back.
Part 2: Hangtime at the playground
Alternating between the pullup bars and the wall down the hill.
- Deadhang on the bar: A quick lesson for proper form, engaging shoulders. If form breaks; you let go, shake it out, and get back on the bar. Q counts cadence, PAX calls out number. 30 count.
- Hoe Downs: Wall sit for hoe downs in cadence. 30 count.
- Tempo pullups: Starting position is chin at the bar. Q counts cadence as PAX lowers slowly, PAX calls out number when chin returns back up to the bar.
- Hoe Downs: Wall sit for hoe downs in cadence. 30 count.
Part 3: Four corners
Four corner square in field between the fences, prostitute style. 20 jump squats, 20 double count flutters, 20 carolina drydocks, 20 lieutenant Dan’s.
COT
Announcement about Labor Day convergence sparked discussion on a pre-workout trail run. Dookie voiced lack of motivation, which triggered QIC sharing an inspiring story of F3 brother, Recovery, from F3 Crossroads in NC. No excuses!
Good stuff.