The Number of the Day is … 45

Weather 46 – Wet, but we missed the rain

COP – Jar Jar

Disclaimer

Prayer

Warm-up

• Merkins 15 IC (some chatter about VQ adrenaline, but wanted to make sure Donatello was happy from the start, less heckling that way)
• SSH 45 IC
• LBAC 15 IC (both ways)
• Imperial Walkers 15 IC (messed up cadence got some heckling for this)
• Shoulder Pretzels 15 IC
• TTT 15 IC
• Mosey to the stairs and back

The THANG

Three Rounds of Work based off of the Number 45. Each round had a special emphasis: Either there were 45 reps of a certain exercise or over the 3 rounds the PAX would complete 45 reps of each exercise.

Round 1:

Colt 45 curls: 15 from the bottom of the curl to 90 degrees, then 15 from top of a curl to 90 degrees, then 15 curls using a cinder block

15 Merkins on the block

45 Overhead Presses with the block

15 squats with the block

45 rows with the block

15 wall jumps

15 dips

15 triceps behind the head presses with the block

Run to the stairs and back

Round 2:

Colt 45 curls: 15 from the bottom of the curl to 90 degrees, then 15 from top of a curl to 90 degrees, then 15 curls using a cinder block

15 Merkins on the block

15 squats with the block

45 LBC while holding the block up over your chest

45 flutter kicks hold block over your chest (a few of the PAX must have thought I was kidding when I said with blocks)

15 wall jumps

15 dips

15 triceps behind the head presses with the block

Run to the stairs and back

Round 3:

Colt 45 curls: 15 from the bottom of the curl to 90 degrees, then 15 from top of a curl to 90 degrees, then 15 curls using a cinder block

15 x 3 for each Partner of Power Merkins (One partner planks with legs on the back of the other partner while he does Merkins) (Harder than expected, props to partners who completed all 3 sets, also props to Donatello for modifying for his partner)

15 squats with the block

15 wall jumps

15 dips

15 triceps behind the head presses with the block

Run to the stairs and back (some were able to get in the last lap before the Mary)

MARY:

American Hammer 15 IC

LBFC 10 single count

Homer to Marge to Mr. Burns 2

BBSU 10 IC

COT –

Count-a-rama 19

Prayer Jar Jar

Welcome Bono – Jerry Booher visiting from SC

Announcements – Murph challenge at South Side Elementary on MONDAY 1/2/16 @8AM. Some of us are starting a healthy eating, among other healthy habits challenge. More on that within the week. If you are interested in starting the 1000 mile challenge (starting with a 90 day challenge), go to www.1000milechallenge.com, contact Kardashian and you’ll be added to the team.

Moleskin:

Before the workout started multiple PAX asked if I was nervous about my VQ. In honesty I was not nervous about messing up on cadence (which I did), but more nervous about letting the PAX down by not giving them a workout worth getting out of the Fart sack and posting at 5:30 in the morning. (Most of us Posted at 5:30 anyways). I have posted 32 of 33 possible times since my first post as an FNG. Every time I come out the other Q’s have put in the work so that I leave feeling like I accomplished something. I wanted to make sure that I returned the favor. These last 11 weeks have been life altering. I was a sad clown no doubt about it. I bet if you asked anyone they would have said he seems to get stressed but just keeps going. I was a robot. I knew what the public expected of me and I gave it to them. Well, F3 has given me something I did not even know I was missing to me. I appreciate all of the men who have posted in those 32 posts I have made. I wake up each day of a post excited to get there and I wake up on the off days with anticipation of the next day so I can post again. Thank you F3!