The weather was awesome!  When YHC pulled up in the parking lot, I was shocked to see no other vehicles.  Then I remembered it was False Start’s VQ and no one wants any of his pain!  Special K arrived and it was great to have him back at an Epicenter workout. Just when False Start said it’s time to begin, a car turned the corner on 2 wheels…Sparkle time baby!

Warm-up:

• SSH x 25 IC
• Air Squats x 10 OYO
• Merkins x 10 IC
• Grass Cutters x 15 IC

A quick warm-up, mosey to get coupon and meet on soccer field…

The Thang:

• AMRAP Round 1 (8-10 min): 4 corners – 20 air squats, 15 merkins, 10 big boy sit-ups & 5 man makers
• AMRAP Round 2 (8-10 min): 4 corners – 20 lunges, 20 chest presses, 20 whirly boys, 20 plank jacks
• AMRAP Round 3 (8-10 min): triangle – 22 kettle bell swings, 15 merkins of choice, 22 monkey humpers
• 3 Rounds – Partner 1 w/ Coupon: 7 lying down full tricep extensions, 7 close grip presses & 7 standing overhead tricep extensions.  Partner 2: arm circles until Partner 1 finishes.
• 3 Rounds – Partner 1 w/ Coupon: 25 curls (curl up to forehead).  Partner 2: calf raises until Partner 1 finishes.
• 3 Rounds – Partner 1 w/ Coupon: merkins on block (1 hand on block & one on ground) x 10 each side.  Partner 2: air presses until Partner 1 finishes.
• Abs: LBCs, flutter kicks, whirly boys & American hammers x 25 each OYO
• Mosey back to flag

COT:

• Count-a-rama
• Name-a-rama
• Announcements: F3 Campout in May- Boy George on Q, Relay for Life, Check Social Media
• 22 Merkins in honor of Veterans – very good discussion about showing reverence and respect to Vets when doing these merkins.  It DANG sure is not just a pushup!  We focused on praying, thinking & honoring all Vets who are busting theirs to protect ours and those who have and are struggling with life after service. Our goal was to focus on the above during each merkin. Thanks False Start for initiating the discussion, Special K for sharing an awesome story about teaching his students & Sparkle & Special K for challenging us on the last AMRAP to do 22 of certain exercises in honor of the “22.”
• Prayer Requests: Special K praise report – MRI/MRA came back with good results – dealing with frequent migraines.
• BOM

False Start killed his VQ – great planning and preparation! Everyone truly gave it their all and we are better men because of it! A lot of PAX were MIA, but they were working hard elsewhere…mud run, 5K’s, other AO’s, etc. When 2 or more are gathered, the Lord is present…and He never disappoints!

Later,

Sour