Co-Q Heaven.

Posted on Posted in Backblasts
  • When: 11:27:2019
  • QIC: Papa Smurf, Tone Deaf
  • The PAX: Tone Deaf, Papa Smurf, Outhouse, Sand Crab T-Bird

5 Pax embraced the crisp and clear morning gift of working out in the pool and on the pitch.

We commenced with the obligatory disclaimers and began. No particular theme this morning other than we were all thankful for the opportunity to work out.

Welcome to F3

Warm up.

SSH•15/dq•10/reacher•5/plank Jack •15 mt climber •10/AST•5

Spider-Man stretch •5 hillbilly •10

10’s…10 derkins/10 merkins 10 flutter kicks/ 10 hello dolly s. In cadence…

10 dips 10 incline merkins 10 Freddy Mercury’s . 10 birth canals…in cadence

Pool…10 burpees.  Climb out. Run a lap…

10 box jumps(completed by some ) 10 step ups, 10 merkins, 10 AST…

mosey around the pitch and hand off to Tone Deaf..

The Spartan

15 100 yd dashes followed by 5 merkins in cadence…Q asked the Pax what we were thankful for and majority proclaimed their families, the ability to work out, and their workout partners were things they were thankful for.

COT BOM  prayers for all those traveling and dealing with health issues and family issues and all those things left unsaid  …and especially for those Men who could use the power of F3…always a pleasure to serve


Leave a Reply