Back Blast The Loco @ The County 10/16/18 – Fungi VQ

I started F3 a little less than 2 months ago after a @PewPew HL down range in Nashville. I knew I couldn’t always be a taker, so I committed to Q pretty shortly but with enough distance to make sure I stuck with it for a while.  I hemmed and hawed over various Wienkes but settled in on one that fits my personality…pretty simple, but hopefully effective.

Pax (21) : Drumroll, MudBug, Scuba Steve, Crockpot, Pew Pew, Wildflower, Mamma’s Boy, Amelia, Soccer Mom, Launch Pad (R), Meter Maid, Alexa, Big Bird, Cochran, Bulletin (R), Training Wheels, Cowboy, Viking, Gilligan, Freon, Fungi (VQ)

After welcoming co-worker Pax that made their way to The County for for the first time for my VQ, we moseyed the long way (.5 mile)  around campus back by the playground and circled up for some stretching.

Kendra Newmans, Back stretch, chest stretch

Downward Dog, calf stretches, Cobra, Sitting twist

We then went inside the Playground for the cushioned turf since we’ll be leaving the ground some today on our quest for 1000 reps in 30 minutes.

1000 Reps

Exercise
10 Merkins
10 Alternating Lunges
10 FMJ Burpee
25 Bodyweight Squats
20 Mountain Climbers
10 Merkins
10 Alternating Lunges
10 FMJ Burpee
25 Bodyweight Squats
20 Mountain Climbers
100 Jump Ropes
10 Merkins
10 Alternating Lunges
10 FMJ Burpee
25 Bodyweight Squats
20 Mountain Climbers
10 Merkins
10 Alternating Lunges
10 FMJ Burpee
25 Bodyweight Squats
20 Mountain Climbers
25 Bobby Hurlyes (Jump)
10 Merkins
10 Alternating Lunges
10 FMJ Burpee
25 Bodyweight Squats
20 Mountain Climbers
100 Jump Ropes
25 Big Boy Situps
10 Merkins
25 Bodyweight Squats
100 Jump Ropes
10 Alternating Lunges
10 Merkins
10 Alternating Lunges
10 Merkins
10 Alternating Lunges
25 Bobby Hurlyes (Jump)
10 Merkins
10 Alternating Lunges
25 Big Boy Situps
10 Merkins
10 Alternating Lunges
100 Jump Ropes

Since our personal AO had been pretty small for last 30 minutes we moseyed over to the parking lot for some running. Starting at one end of the parking lot we did high speed about 80 yards down and moseyed back the following:

Super Marios

Bernie Sanders

Karaoke

Slides

3/4 Sprint

Sprint

Sprint

We then ran out of time and circled up for COT. COR, NOR.

Announcements & Intentions: Growlock, Convergence (10/27) , Ruck (10/19), Big Bird walk for Mrs Abacus.

Prayer – Our Father with a focus on forgiving as we head into the holidays.

Thanks for the opportunity!

-Fungi

 

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