Who tricked who?

Last night I was getting ready for bed and made the mistake of asking, “Who has the Q tomorrow and will there be a lot of running?”  Whiplash responded with – you tell us…..Q!

With that said, 7 brave men came out to defeat the 20degree weather of #NETN.  Luckily for me the 1 other time I was at this AO, we ran around the ENTIRE school, so I had an idea of what we were working with.

DISCLAIMER

Warm Up

• SSH – 50 in cadence but speeding up as we got higher in the count
• Arm Circles – forward and back
• Mericans – 10 in slow cadence
  • staying down in plank we stretch the right hand to heaven, then the left
  • Mountain Climbers in cadence to 10
• Toy Soldier – 10 in Cadence
• Long Snapper (you call it…through the tunnel, I think) – 10 in cadence
• Squat – 10 in cadence

The Thang – Partner Up (one group had 3 so we had 2 guys “shadow”)

• The Move
  • P1 – grab coupon and head to other parking lot
  • P2 – 5 burpees and catch partner
  • swap to end of other parking lot
• The Pain (P2 is the timer – when they finish – swap)
  • P1 – Squats
  • P2 – LBC to 50
  • swap
  • P1 – Mericans
  • P2 – Freddy Mercury to 50
  • swap
  • P1 – Squat Thrusters
  • P2 – JLo to 50
  • swap
• The Get Back
  • Zamprini (coupon overhead) back to the cars

Circle of Pain/Mary

• Sally – PAX choice Mericans or Squats – we did Squats (youtube Moby – Flower)
• Merican Time Bomb!
• Mary….I forgot what we did – Precious called something and we did something else.

CIRCLE OF TRUST

PRAYER

MOLESKIN

• Thanks Whiplash for letting me Q this am!  (Letting me)….real talk, it is always an honor to lead an F3 group of men.
• Rumor has it Rite-Aide is BACK!!!! (the rumors are true)
• It was COLD but we warmed up quick (at least I did).  It was great to sweat with you guys this am…lots of chatter and we all know the 2ndF is the best part of F3.
• The 6 was never left alone #AlwaysWatchThe6