11-20-17
PAX: Manti, Space Jam, Glee, Herschel, Gizmo, Pinky, Twitch, Frack, Dunphy
Q: Dunphy
Following the Eagles Sunday night 37-9 blowout of the Cowboys, we took to the deck for a build-a-Q:
Warm Up: Run the deck, stairs, ramps, etc, lost Manti, found Manti, not sure where we went but ended on G for: 37 SSH IC, 9 Burpees OYO, 37 Arm Circles IC, 9 Slow Merkins, 37 Reverse Arm Circles with Rubios, 9 Slow Squats
Main Event: One PAX throws out an exercise and a mode of travel, Dunphy picks 37 reps or 9 reps (never did pick 9) and distance, then meet on next floor up.
Round 1 (Pinky): Monkee Humpers (of course), 37 (of course), bear crawl to 2nd pilon, run to 1, low squat hold.
Round 2 (Twitch): 37 HR Merkins (I’m pretty sure I heard him say hand release), 37 Monkee Humpers, lunge walk to 2nd pilon, run to 2, LBCs.
Round 3 (Frack): 37 Jump Squats (oof), 9 HR Merkins, 9 Monkee Humpers, broad jump to 1st pilon, run to 3, low plank hold.
Round 4 (Glee): 37 Freddie Mercuries IC, 9 Jump Squats, 9 HR Merkins, 9 Monkee Humpers, grapevine/karaoke to top of ramp, run to 4, flutter kicks.
Round 5 (Glee): 37 I Surrender Step Back Lunges (double count), 9 Freddie Mercuries, 9 Jump Squats, 9 HR Merkins, 9 Monkee Humpers, take stairs to 6 then back to G, people’s chair.
Mary: People’s Chair-o-rama, Flutter Kicks
COT
Great group this am, always an honor to lead.
F3 Thanksgiving Football: Friday 9:00 AM, Salem Stadium, all are welcome, dress warm