So I was informed that I had Q for Prison Break. Feeling lazy, I went to my folder of saved workouts from the past. I usually make up whatever terrible exercises we are going to do at work and over the last few years, I’ve got quite a few workouts saved. I decided to go WAY back to the starting days of F3 Lenoir and pick one of those to copy for this Q. When I looked at it, I was not happy. What was I thinking back then? So I checked the next one….more terribleness! Pulled up a 3rd, still bad. So, I reverted back to the first one and decided that it was meant to be. Below is what I put the PAX through, AGAIN!
Warmup (x15, IC)
- Side Straddle Hops
- Imperial Storm Troopers
- Windmills
- Humpies
- Arm Circles (forward & reverse)
- Merkins
Nice and warm, let’s mosey. Gotta find a narrow road for….
Del Brown
- 10 Wide Merkins to Bear walk across road to 10 Diamond Merkins to Crab Walk back across, then 9 wide and 9 diamond…on down until 1
That was down right brutal. Mosey over to Stargate AO….
Guantanamo & Hindu
- Guantanamo – Circle up and hold legs up while one PAX pushes down on feet from middle, all PAX get a turn pushing down while all others hold
- Hindu squats – everyone up on tip toes and hold in the circle, first PAX does 10 squats while on toes, then next until all have had a chance
Now our legs are nice and sore. Matches our shoulders and arms. MOSEY! Off to the school parking lot entrance…
Burpback Mountain
- Partner up: first partner Bernies up the hill while other stays behind and completes burpees. Switch and repeat. 100 burpees per team
Everyone loved this. Mosey back the long way to AO to get some mileage. Just enough time for….
FALCON (x10, IC)
- Freddie Mercuries
- American Hammers
- LBCs
- Crunchy Frogs
- Oblique crunches
- Ninja Rolls
Always a crowd pleaser! With that, we call it.
COT –
- Proverbs 11:25 – A generous person will prosper; whoever refreshes others will be refreshed.
- Matthew 23:11 – The greatest among you will be your servant.
- Be good to everyone you meet. Trust to Golden Rule and live by it. The world would be a much better place if everyone did!!!!
Moleskin –
- All of the workouts I clicked on had Burpback Mountain! Why did I do that so much back then?!?!?
- The road was not narrow.
- Thousand Island dressing should look the same going down as it does coming back up. #SplashMerlot
- Bismarck is a rebel and refuses to start with SSHs…..just like I refuse to start with anything else
- Del Brown’s suck. Who is this Del Brown and why did this become a thing?
Babyface out!