- When: 07/30/16
- QIC: PYRO
- The PAX: Snuffy (Respect), LIFO, Feud, Hollywood, Barker, Farah & Farah (Respect), Good Hands, Bourne (Welcome), Eileen, Fix-It, Drone, Wolfpack, Big Bird
13 PAX rolled out of the fartsack this morning and posted in the 10000% Florida humidity including Bourne (Welcome from F3 Sandhills) for my VQ.
Warm-Up:
- Smurf Jacks IC x 20
- Imperial Walker IC x 20
- Don Quixote IC x 20
- Prisoner Squat IC x 20
- Merkins IC x 15
- Peter Parkers IC x 15
- Count off to 6 – this is your starting station #1
Pyro’s Playground AMRAP (30 min) plus ADD 1 more rep each round:
Station #1
- 10 Lunge Jumps
- 10 Suicide Planks (there is an F3 name for these – just don’t know it)
- 10 Shoulder Presses w/ Cinder Block
- Run BACKWARDS to the line of cones & to Station #2
Station #2
- Air Chair w/ 10 Overhead Claps
- 10 V-Ups
- 10 Bobby Hurleys
- KARAOKE to the line of cones & to Station #3
Station #3
- 10 Overhead Squats w/ Cinder Block
- 10 Merkins w/ Alternating Shoulder Taps
- 10 Pretzel Crunches (each side)
- HIGH KNEES to the line of cones & to Station #4
Station #4
- 10 Kettle Bell Swings w/ Cinder Block
- 10 Air Chair w/ feet going OUT-OUT-IN-IN while holding Cinder Block
- 10 Mountain Climbers
- SIDE SHUFFLE to the line of cones & to Station #5
Station #5
- 10 Groiners
- 10 WW1 Sit-Ups
- 10 Squat Jumps
- BUTT KICKERS to the line of cones & to Station #6
Station #6
- 10 Upright Rows w/ Cinder Block
- 10 Burpees
- 10 American Hammers w/ Coupons
- RUN around the line of cones to Station #1
COP:
- 10 Burpees to Honor the Train
- Guantanamo – 1 Round Around the PAX
- Flutter Kicks IC x 10
- Freddie Mercury x 10 OYO
- LBCs x 10 IC
- 10 more LBCs – per request from LIFO
- And yet another 10 LBCs – per request from Snuffy
Finished Up with Big Boy Sit-Up SUICIDES (5/10/15/20/25)
Mosey back to the flag
COT / BOM:
YHC spoke about Luke Chapter 15 and the parable of the lost sheep (leaving the 99 to go after the 1 lost). Just like the one lost sheep – we all have buddies, friends, co-workers that we should share F3 with. With our own personal faith walk, wherever we are he is right there to meet us. The same for us and those we invite – it doesn’t matter where you are with your fitness level, we are all here to GET BETTER! We ALL need the accountability.
Prayers for Toxic and family, continued prayers for Disco and his deployment.
Reminder about the Orlando launch coming up in September.
YHC thanks the PAX for the opportunity to lead the Q! Great work men!
Peace Out — PYRO