September 13, 2018 AO: The Horse track
PAX: TC (respect!), Bluegrass, Biggie Smalls, Cyclone (respect!), Waffle House (respect!), Dufresne (Hate!).
QIC: Wait Time
After a brief intro, Wait Time led the group in a mosey to a “Mini-Murph” Warm-A-Rama.
SSH x 20 IC > LBCs x 20 IC > Air Squats x 20 supposed to be 15!) > Merkins x 10 > Pull-up x 5.
Air Squats x 20 supposed to be 15!) > Merkins x 10 > Pull-up x 5. Wait Time encouraged the PAX to attend the a Monday Murph.
THE THANG: The dudes abide the suicides.
The PAX moseyed to the stage and Wait Time led the group in a Tabata style workout using timed exercises and suicide runs.
Burpees x 30 sec. > T-Bar Merkins x 60 sec > Bicep Curls x 60 sec > Cusack Squats x 60 sec > Big Boy Sit ups with Weights x 60 sec > 1 suicide run
Crab Cakes x 30 sec > Upright Rows x 60 sec > Tricep extensions x 60 sec > Lunge with twist x 60 sec > Full Body Crunch with Weights x 60 sec > Suicide Run x 2
Table Press x 30 sec > Military Press x 60 sec > Bicep Curls x 60 sec > Kettle Bell Swing x 60 sec > Freddie Mercury x 60 sec > Suicide x 2.
ABCs > Sky Crunches x 15IC (thanks TC!) > Low Slow Flutter x 25 IC (Thanks Dufresne!) > American Hammers x 15 IC (thanks Waffle House!)
Announcements and Circle Of Trust:
Upcoming Qs: Ponzi leads Woodshed tomorrow. Tonight Show and The Plague (coQ) at Oracle on Saturday.
Wait Time led the group with a special prayer for our F3 brethren in the Carolinas faced with once in the lifetime storms.