Weather: Sunny, 77 degrees; humidity makes it feel like 82 degrees
When I woke up this morning, I checked the Q Sheets and realized that I mistakenly thought my Q workout was Wednesday instead of today. Unfortunately, I was not able to round-up the troops the previous night. Fortunately, I already had a full beatdown planned; and, 4 PAX including @Bolt, @Fracsac, @Kenna Brah and @Rev Sox joined me at The Scrum for my “6 month” F3 anniversary. Promptly at 5:30, I gave the disclaimer and we immediately mosey to my truck to pick-up jump “skipping” ropes and then off to the Shrine.
Warmerama
SSH x 20
Abe Slogodas X 10
Forward Arm Circles x10
Backwards Arm Circles x10
Monkey Dance X 20 (aka the “Anti-Climatic” Monkey Dance per @Fracsac)
Slow Squats with jump rope extended above head x 10
Thang 1
Burps-Merks-Groiners
There are 10 light poles located at front of the Shrine
1st light pole
Jump-rope Burpees x 3
Merkins x 10
Groiners 2-1 x 1
Proceed to 2nd pole
Jump-Rope Burpees x 3
Merkins – Declining number by 1 for each pole (9 for 2nd pole, 8 for 3rd pole, etc.)
Groiners 2-1 – Ascending number by 1 for each pole (2 for 2nd pole, 3 for 3rd pole, etc.)
All PAX must jog back to 1st pole before proceeding to the next pole
Repeat above reps until 10 poles are completed
Thang 2
7’s
60 count jump rope, run to 2nd pole, 1 burpee, return to 1st pole
50 count jump rope, run to 2nd pole, 2 burpees, return to 1st pole
etc.
While jogging back to flag, PAX surprisingly talked about what it would be like to Jump Rope Burpee from the Shrine to the flag (about ¼ mile). Might be a good suggestion for a future skip beatdown! 2 min of LBC’s at flag. COT. Each day, I am more appreciative of F3. My first 10 Q’s over the past 6 months have been great and I look forward to future experiences.
