With the April AO challenge winding down, the Epicenter needed a good number of PAX to guarantee a victory over the other AOs. After a strong showing of 20 PAX on Tuesday, the lead looked like it was insurmountable, but we all know that no lead is safe these days. Just ask the Falcons, Indians, or Warriors. 10 PAX decided to post and help the Epicenter finish strong and bring home the April AO challenge victory. Congrats to Polly and all those who faithfully posted at the Epicenter this month. Now, let’s keep posting and continue to keep those numbers up all across F3 Greenwood! #MEGA
Now let’s get to the work.
Disclaimer given at 5:15 as we circled up around the flag for COP:
25 IC Side Straddle Hops
25 IC Imperial Walkers
25 IC Plank Jacks
20 of each IC -LBACs, LBACs reverse, OH claps, Front claps, SLOW Moroccan Night Clubs(always a crowd pleaser)
Mosey to the coupon cage, grab one each and line up on soccer field for the MAIN THANG:
100 Hammer Curls w/ Coupon, 100 Bent-over Rows, 100 Chest Presses
Between each set of coupon work:
Set of 10 Increasing Thor’s Hammers: 1 Big Boy sit-up-4 American Hammers. After each BB sit-up, increase AHs by 4 until 10th sit-up/40 AHs
Superman for the 6
Return coupons to cage and hustle to Gazebo
25 Dips
25 Derkins
25 Peter Parkers
Between each exercise:
Set of 5 Increasing Thor’s Hammers: 1 Big Boy sit-up-4 American Hammers. After each BB sit-up, increase AHs by 4 until 5th sit-up/20 AHs
Time called at 6 and we hustled to Shovel Flag for COP:
Count/Names
Announcements
Prayer Requests
Closed in Prayer
Thanks to all the PAX who posted today. It was great to see some guys who have been MIA for a while return to the gloom this week. We miss you guys and hope that you continue to post and help us all get better.
Today was not my best Q, and I apologize for that. The work looked good on paper, but it did lull near the end of the long set of coupon work and AHs. I did not do an effective job of explaining the Thor’s Hammers and that caused some confusion among the PAX, as well. I appreciate the feedback from the PAX and will keep the suggestions in mind the next time I Q a bootcamp.
It is always a blessing to be able to work with my fellow F3 PAX and I am thankful for the opportunity to serve by leading another workout.
Dixie Chick