It was my VQ at the Posh and was I excited. This AO has some true HIMS and I wanted to deliver a solid beat down. I had trouble sleeping on Sunday. I’m not sure if it was nerves or excitement.
Weather: A perfect 30 degrees
PAX:
Jolly Rancher
Viking
Scuba Steve
Big Bird
Valdez
Dry Rub
Huggins
Deep Dish
Dynomite!
Pew Pew
Nino
Nice and Slow
LadyBird(R)
Jitterbug(R)
Wildflower
Mama’s Boy-Q
Told the PAX growing up my mama always told me “Tell me who you hangout with and I’ll tell you who you are.” I’m very appreciative to be a part of the F3 community and all the great HIMS. I have no problem to tell her who I hangout with in the mornings these day.
Disclaimer given that in no way do I consider myself a professional. Modify as needed and let’s get after it.
10- Burpee
Short Mosey to parking lot for COP
40-SSH (IC)
15- Slow Grass grabbers (IC)
15- Imperial Walkers (IC)
Downward Dog and Scorpion
Mosey to the Bridge for Thang 1
Partner up for some Dora
I brought the big speaker from the HL challenge to have some good tunes as we went through the beat down. No playlist just Pandora. The night before I looked up workout channels and found one that played some great tunes.
100-Merkins
200- Jump Squats
300- LBC
P1 preformed the PT and P2 ran the bridge swapping after the run
First time up Bernie Sanders to peak of the bridge and do 5 Bobby Hurley’s mosey back.
2nd- Wojo to the peak and 5 Bobby Hurley’s mosey back
3rd- Karaoke to the peak and 5 Bobby Hurley’s mosey back
4th- Sprint to the peak and 5 Bobby Hurley’s mosey back
2 songs in to the Dora I realized we were listening to a love mix. I guess I was in the mood. My bad guys. Music choice was terrible for this WO
Thang 2: Borrowed this one from Dry Rub
Inchworm Merkin Patty Cake
Line up shoulder to shoulder. Everyone in plank position, pattycake merkins down the line until everyone returns to their original position. This was tough, half way through the PAX I start to hear a lot of grunting. Maybe not the right exercise with 16 guys. Then I thought nope this is what I wanted to bring to the Poshland. 60 merkins down and planked for a couple minutes.
Time is running short, Mosey back to the Portico.
Thang 3- 4 rounds AMRAP reps of Dips, Step-ups or box jumps, decline Merkins and Burpees. We did 1:00 AMRAP with 30 seconds of rest.
I want to give a shout-out to @BigBird he is a true HIM and a beast at the WO if you haven’t noticed. During my disclaimer I reminded the PAX to modify if need, I forgot to say do some EC if you feel the need. Round 2 step ups or box jumps. I noticed most the PAX were doing step ups. @BigBird was doing double box jumps. He is jumping to the bench seats then to the top of the picnic table and back down. WOOF!! This guy gets after it.
Mary
20-Big Boys
20- Flutter Kick
20- Pickle Pounders
Circled up
Name o Rama
Intentions and Announcements
Our Father
Mama’s Boy Out👊🏻
F3 Louisville 