Posted on by f3sunburn

Daddy Q to the Rescue

QIC: Sunburn

Date: 09/24/2019

PAX: The Count (Respect), Cliff Hanger, FNG-Upper Decker, Mayhem, Best In Show, Wallflower, Peanuts, Candu

AO: Boneyard

Still Hot and Sticky –

COP

Disclaimer Given

Warm Up:

Mosey to front parking area

SSH

Baby Arm Circles Forward & Backward

Forward Fold

Merkins

Willie Mays Hayes

SSH

Mosey to the benches

The Thang


20 Step Ups

15 Incline Merkins

20 Step Ups

15 Incline Merkins

20 Step Ups

15 Bench Dips

20 Incline Merkins

15 Bench Dips.

Mosey to Parking lot

Suicides Drills

Run to first light post and back/20 Merkins

Rund to second light post and back / 20 Werkins

Run to second light post and back / 20 Diamond Merkins

Repeat

Bear Crawl to first light post and back / 20 Jump Squats

Bear Crawl to second light post and back / 20 Jump Squats

Bear Crawl to third light post and back / 20 Jump Squats

Mosey to Excersise Yard

3 Rounds of 1 minutes of as many reps you can do.

Pull Ups, Bar Dips, Spring Squats, Decline Merkins

COT

The topic was adapting to situations. Whatever it is in life we have to adapt to different situations. Not much remains static and knowing when and what kind of change or modification needs to be made is key to successfully moving on.

Moleskin

Since Ascot didn’t show up for his VQ there was a lot of chatter about consequences.

We talked about showing up at his house to wake him but we all had to get to work. Come to find out he had a little fire at the house at 2:30 am among a thread of situations that prevented him from being with us. Still no excuse to miss his VQ but Daddy Q covered your A$$ because my love for you is unconditional. Betray me again, you’re dead to me! THIS IS F3

News

Last week of IronPax. Up coming VQ on Friday for Ascot 😮

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