When I rolled up on Mothership Saturday morning, and everyone was staring at me, I was a little concerned that I had forgotten something, and I had, it was my Q!!! Lucky for me I always have a few workouts in my back pocket!
After the standard disclaimer and a short mosey to the great lawn, the warm up commenced, all in cadence:
SSHx20, Grass Grabbbersx15, Self Lovex15, Mountain Climbersx20, Peter Parkersx20
The pax relocated to the the front of NOMA for the next block of exercises, which was a short DORA 50, 100, 150 with the exercises being merkins, plank jacks, and monkey humpers, while the partner ran to the electrical box in the neutral ground in front of NOMA and back. Right as I said Monkey Humpers, Vagabon decided to give us all a scare as he hit the deck and was out for about 30 seconds. Hawg and Fracsac were on the phone with EMS, and within 10 minutes EMS was on the scene checking Vagabon’s vitals. Word to the wise, if you have the Q either have your phone, or as part of the disclaimer, make sure one of the Pax has one handy. Vagabon’s vitals checked out, and Hawg facilitated getting him home. Thank you Hawgcycle!
While waiting on EMS to examine Vagabon, the pax did the following in cadence around the fountain:
Right/Left leg step upsx 20 with Dips in between x 20
Incline Merksx20 followed by more Dips x10
At the conclusion of the last set of dips the Pax gathered in front of NOMA for Monkey humpersx10 in cadence.
Then 11’s commenced with burpees and squats followed by more Monkey Humpers x10 in cadence on the very top step of the fountain. It was weird seeing your reflection in the pond, it must have been cleaned recently.
The Pax then mosyed to the foundry, split into three groups and did the following: Pull ups x10 (pull ups were the count), LBTs, merkins. After we rotated through all three sets, the pax found something to stand on, and we did core engaged monkey humpers x 10 in cadence.
We then mosyed back to the flag, did some light stretching, and had count off, nameorama, and prayer. Seriously guys, please stay vigilant with your physicals. I’m far from perfect, but I have scheduled an appointment with my primary care physician, for a physical, which is 2 years overdue! I was lulled into the mindset of, hey I’m doing F3 on a regular basis, so I have to be healthy right? I hope the answer is yes, but I need to know for sure…
