F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Qinches

2

13 able bodied middle aged dudes (maybe upper middle age for several) showed up in the cold morning for a beat down. After being amazed at another high attendance morning, the Fireman Ed’s Q went like this:

COP: Two laps with some jogging, karaoke and Bernie Sanders. Honeydo was a casualty of the severely fast pace of the old folks and took a slight tumble. DQs, 3 punitive burpees, CP, ACs, Fred Mercuries

Exercise 1: Start with 10 merkins, then 10 merkins, 20 WWIIs, then 10 merkins, 20 WWIIs, 30 jump squats, then 10 merkins, 20 WWIIs, 30 jump squats, 40 2 count mountain climbers, then add in 50 2 count flutters. Finish with 10, 20, 30, 40, 50, 40, 30, 20, 10 of the above assigned exercise.

Mosey to drop off loop for a Tabata style routine with 45 seconds on and 15 seconds off of the following exercises:

Burpees, Heels to heaven, elbow plank, HRMs, LBCs, Plank jack, Carolina DDs, 6 inches (read as Qinches to one person), SSHs, wide grip merkins, APDs, Crab cakes, Suzanne Somers, helix squats. After completing the sets we moseyed around the school to the front.

Next exercise was 10 donkey kicks, then 15 DKs, then 20 DKs, then 25 DKs.

Mosey to parking lot. 20 American hammers, merkin ring of fire, 3 punitive burpees, DQs and CPs, sorry PAx no SSHs:(

Closed in prayer with no announcements (none of us could remember what was going on – the beauty of getting old).

Considering the difficulties that this world, nation and locality are experiencing it is good to have a group that can come together and do something positive. Let’s help someone else this week.

God bless,

Fireman Ed (Robert Saleh’s older thinner brother).

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