We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!
WARMARAMA
20 SSH IC
20 Toe Touches IC
20 Seal Jacks IC
20 Windmills IC
20 Mummy Kicks IC
20 Good Mornings IC
20 Knee Highs IC
20 Butt Kicks IC
Mosey
THANG
1 min Plank
5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)
30 sec Side Plank Left
5 Hand Release Merkins
30 sec Side Plank Right
5 Hand release Merkins
30 sec Plank
20 Shoulder Taps IC
30 sec Plank
recover, 10 count
Mosey
3 of the longest block in Mandeville make for a perfect Substitute assignment!!!
headed north pax jog first block
sprint second block and
walk third block
rinse and repeat… headed back south
10 count,
and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!
Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…
this creates a stir amongst the men that goes ignored by Q.
and we begin!!!!
once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!
but first… to top off the quad crippler….
50 Box Jumps OYO
return back to the flag
MARY
20 LBCs IC
20 Freddie Mercurys IC
20 Flutter Kicks IC
20 Dying Cockroaches IC
20 Hip Ups Left
20 Hip Ups Right
and recover….
COT, BOM, @tankedup prays us out!
Welcome our FNGs Slap Shot and Strange Brew
Over and Out… your favorite substitute Q,
Butt-Splice
