F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Spring is here?

10

7 MANNdaters showed up this morning for YHC’s first Q.  YHC was very surprised it was 50 degrees this morning.  Is spring here already?

COP

  • Lap around the parking lot
  • SSH x 20 (4 count)
  • Invisible jump ropes x 20 (4 count)
  • Imperial Walkers x 10 (4 count)
  • Don Quixotes x 10 (4 count)
  • Arm Circles – Small x 10, Big x 5 (4 count)
  • Mountain climbers x 10 (4 count)
  • Merkins x 10 (4 count)
  • LBCs x 15 (4 count)

THANG

Set 1

  • Goblet Squats x 10
  • Around the world x 10 each side
  • Squat jumps x 10
  • Standing twist crunch x 10 each side
  • Swings x 10 in between each exercise

Rest 1 minute

Set 2

  • Figure 8 x 10 each side
  • Triceps extensions x 10
  • Lunges x 10 each leg
  • WWII sit ups w/ KB x 10
  • Swings x 10 in between each exercise

Rest 1 minute

Set 3

  • Alternate arm dead lift x 10 each arm
  • Snatches x 10 each arm
  • Halos x 10 each way
  • Side bends x 10 each side
  • Swings x 10 in between each exercise

Rest 1 minute

Set 4

  • Reverse Lunges x 10 each leg
  • Lawnmowers x 10 each arm
  • Lateral skips x 10 each side
  • Demon crushers x 10 each side

Rest 1 minute.

YHC underestimated the speed the PAX would complete all four sets.  No problem, we adapt and overcome.

Repeat Set 1 and 2.  One more sprint around the parking lot.

Numberama, Namerama, Announcements, Emoji took us out.

NMS

Thank you to Opus for pushing me to Q this morning.  Thank you to the whole PAX for being supportive.  As I mentioned to the PAX, coming out to F3 has been a blessing for me.

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10 Comments

  1. I don’t know if I’m more impressed in how good a VQ beat down it was, or how good your first Backblast is! Must be the military training. Awesome job Bulkhead! Thanks!

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