9/14 Rih Rih VQ Backblast #TheChopper

This group has been amazing since joining F3 a month’s back.   I wanted to step in and try leading although there is still plenty more exercises and names I still need to wrap my head around. This was my VQ and my planned workout somehow took us right down to the final minute.   All in all, I think it was a success and was fun getting to lead.

PAX:

Rih Rih

Worm

Kilo

Retainer

Fergie

Newman

Aerobie

Tony Malito

Meatball

Vincent

Backdraft

SnowDay

Hot Wheels

 

1 lap around the parking lot

COP:

Side Straddle Hops X20

Abe Vigoda

Downward Dog

Partnered off and mosey to the coupons

Partner 1 overhead carry to the baseball field right field line / Partner 2 lap around the parking lot meeting partner on the field

1st Exercise

Partner 1: Wall Sits

Partner 2: Merkins X25

Switch

Partner 2: Wall Sits

Partner1: Merkins X25

Partner 1: Wall Sits

Partner 2: Incline Merkins X25

Switch

Partner 2: Wall Sits

Partner1: Incline Merkins X25

Partner 1: Wall Sits

Partner 2: Decline Merkins X25

Switch

Partner 2: Wall Sits

Partner1: Decline Merkins X25

Partner 1: Wall Sits

Partner 2: Curls X25

Switch

Partner 2: Wall Sits

Partner1: Curls X25

Repeat 4 reps totaling 100 reps per team

Partner 1: Wall Sits

Partner 2: Curls X25

Switch

Partner 2: Wall Sits

Partner1: Curls X25

Repeat 4 reps totaling 100 reps per team

Partner 1: Wall Sits

Partner 2: Dips X25

Switch

Partner 2: Wall Sits

Partner1: Dips X25

Repeat 4 reps totaling 100 reps per team

Partner 1: Wall Sits

Partner 2: Bench Press X25

Switch

Partner 2: Wall Sits

Partner1: Bench Press X25

Repeat 4 reps totaling 100 reps per team

Overhead coupon carry to the hill

2nd Exercise

Partner 1: Big Boys

Partner 2: Bear Crawl Hill + 10 Burpees at the top

Partner 2: Big Boys

Partner 1: Bear Crawl Hill + 10 Burpees at the top

Partner 1: Side Straddle Hops

Partner 2: Bear Crawl Hill + 10 Burpees at the top

Partner 2: Side Straddle Hops

Partner 1: Bear Crawl Hill + 10 Burpees at the top

Partner 1: LBC

Partner 2: Bear Crawl Hill + 10 Burpees at the top

Partner 2: LBC

Partner 1: Bear Crawl Hill + 10 Burpees at the top

Overhead coupon carry back

Wheelbarrow race relay

Finish with Big Boy and LBC for 3 min

Announcements

Intentions

Prayer

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