What’s up F3 Nation!! Sorry for the delay, I had some technical difficulties getting this BB out, typical VQ here! What an AWEESSSSOMME day to start out my inaugural Q. Thanks to all who came out to support me. I hope everyone got a good workout in, I know kicked my own butt! Looking forward to bringing the pain train on my next Q. Go Steelers!!
Attending PAX, some hardcore dudes:
Chicken Fry
Glenn Ross
OJ
Face
Tin Cup
Donger
Sump Pump
Seabass
Nugget
Flojoe
Shiplap
Tump
Scuba Steve
Wham
Captain Insano
Loco
Who Dey
I decided to join a few others with the pre Q 1 lap around Seneca Park. That was my first time rocking that out, but sign me up for next time! That will really get you going. The crew pushed it with about a 7:30 minute mile! Yikes!
Warm up:
Quick run around back to the tennis courts
All I.C. exercices:
40 Side Straddle hops
30 Grass Grabbers
30 Copperhead squats
30 Imperial Walkers
20 Merkins
Main workout, out in the field:
Alternating Partner workout (20 Minutes AMRAP) – each partner switches off 1 and 2
- Down the field – Bear Crawl to the middle, lung walk back. Next round sprint to the end and back. Alternate each round
- On the sideline – Boyos, Squats, Merkins, Big Boy sit ups
Back to the tennis courts for some Mary all I.C.:
50 – LBC burn out
30 Flutter kicks
20 Dying Cockroach
20 box cutters
20 Gas pumps
20 Supermans
Merkin Burnouts
F3 Louisville 