12 PAX came out to the Epicenter expecting a fun and tough workout and YHC knew he would not disappoint with what I had up my sleeve. I always enjoy working on the total body when I get to Q and I believe what I came up with today did just that. The PAX also agreed by telling me that this should have been a RED Friday workout.
Conditions
70s-80s Very Humid
Disclaimer
I am not a professional and most of you know that. Try to give max effort today to achieve noticeable results.
CoP
20x SSH IC
15x Mountain Climbers IC
15x Slow Squats IC
15X Merkins IC
*Mosey to the fitness jungle gym*
The Thang
Try to complete 4 rounds of the workout before time is called.
1 Round =
- 25 Decline Merkins
- 25 V Ups
- 25 Lunge Jumps (Count only 1 leg)
- Bear Crawl 30 yards
- Burpee Broad Jump 30 yards
- Sprint 30 yards
If you complete all 4 rounds alternate 15 Pull-Ups / 15 dips until time is called
*Mosey back to the Flag*
The 22
22 Merkins in honor of the vets who unfortunately committee suicide.
Count-o-Rama
12 PAX!
Name-o-Rama
Announcements
- F3 dads campout in October
- Houston launch- ask Juggernaut for details.
- Getting up shirt orders- see Meatloaf
Prayer Request
- Blue Ball
- Terry Jones
- Jimmy Jay
- Orlando
- Armed Forces
- America
BoM
NakedMan Moleskin
- There was a lot of mummblechatter this morning. Most of it was from guys complaining that work was slow and I was trying to draw up business. Trust me fellows I wouldn’t do that. I don’t like being busy at work.
- TClaps to Roach, Bambi, Sour, Meatloaf & YHC for completing the 4 rounds.
- The other guys pushed themselves just as hard but came up a little short. Don’t worry PAX you will get to see this one again and will crush it next time.
- Fabio joined us today after just completing a half marathon this past weekend. Is this guy crazy or just hooked? Whichever one bro keep it up, you are inspiring your brothers.
Again, everybody did an awesome job today and was a pleasure pushing that rock with you guys this morning!
-Coffin out