- When: 06/12/20
- Workout Style: Boot Camp
- QIC: Ricardo
- PAX: Kiwi, Ron Burgundy (Respect), Princess, Plunger, Pastor Cleaver, Dolphin, Newman, Aunt Flow, Cooter, She Bangs, Bo Peep, Ponch (Respect), Cheney (Respect), Coach K, Denver, Mahler (2.0), Ricardo (QIC)
- AO: Back Blasts
It was definitely a pleasure to lead this morning. Was looking like rain last night, but you know it never rains on an F3 Workout! (Well almost…) I was hoping for a crowd – or at least a lot of mumblechatter – so I opted not to run the loop. Tried to stay away from homes… I think we succeeded.
Knowing I’m leaving Monday, I worked hard on the plan for this workout so as not to let the PAX down! I think it worked out pretty well.
Warm-A-Rama
Mosey to the First Intersection
- SSH’s
- Sun Gods
Mosey to Lord Granville
- Cotton Pickers
- Windmills
Mosey to Reserve Ln
- R over L, L over R
- Down Dog
- Up Dog
Mosey to Pool Parking Lot
The Thang 1 – 4 Corners
Split up to all 4 corners
20 reps in cadence
Bear crawl between stations
1) Plank Jacks
2) Monkey Humpers
3) Mountain Climbers
4) Freddy Mercury’s
Mosey to Clubhouse Parking Lot
The Thang 2
DORA
50 – Merkins
100 – LBC’s
200 – Squats
300 – Omaha 250 – Air Presses
Begin trek back to the flag with an Indian Run through the golf course. Beautiful morning!
At Lord Granville
20 American Hammers
More Indian Run until we got close
Stopped for some Mary
Your Q ad libbed this part, so there were various Ab exercises with one Burpee thrown in for the tardy Site Q…
Returned to the Shovel Flag for the pledge of allegiance, Name-A-Rama, Announcements and Prayer. Remember my nephew Camron, and Skidmark’s 2.0 who was in a car accident, and any left unspoken.
Months ago, I knew I would try to Q my final Knarr, but Kiwi thought I should Q my last TWO workouts, so you know I couldn’t let my boy down. Thanks for one last opportunity, Kiwi!
Ricardo Going Away Party at Floyd’s Saturday evening at 6. Ricardo’s Ultimate Knarr on Monday.
Ricardo Out…
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