QIC: Fast lane
Date: 01/28/2019
PAX: The Count, Prosciutto, Sidekick, Threeskin, Whittler
AO: Beast Ridge
Conditions
19 degrees and 15 MPH wind. Wind Chill was a big factor indeed
The Disclaimer
This is F3. I am not a professional. You came here freely. Push yourself don’t hurt yourself.
COP
SSH IC X 20; Wind MILL IC X 20; SSH IC X 20; Little Baby Arm Circle IC X 20; Reverse IC X 20; Shoulder Press IC X20; SSH IC X20; Squat Turn Punches IC X 20. Mosey to the Scoccer Bleachers.
The Thang
Step Up X10 each Leg then Box Jump up to the next step X4;
Mosey to the Play Ground, Pull-up x 20; Decline Merkins OYO X10; Dips OYO X10; Pull-up X 20;
Mosey to small Pavillion; Icline Merkins OYO X 20; LBC OYO 10;
Mosey to another Small Pavillion; Merkins OYO X 20; Squats IC X 25 (Prosciutto Counts);
Mosey to the big Pavillion; Supper Dips OYO X 20; Merkins OYO X20;
Sprint about 50 yards to the light pole; SSH IC X20; Imperial Walkers IC 20;
Sprint back to the Pavillion; Big Boy Sit-UP OYO X 10; Merkins OYO X 10;
Sprint back to the light pole; Imperial Walkers Squats (3 Skins Led the Counts);
Sprint back to Pavillion; Dying Cockroach IC X 20; Revise Pickle Pounder IC X 20.
Mosey back to the parking lot.
COT
Pray for the Count’s brother and his battle with cancer. Praise God for the Count’s sister and her new job
Moleskin
it was cold. (sidekick)
News