Triforce – 3 Q’s

Weather: 70 degrees, with some thunderstorms

PAX:

  • Headlock
  • Cosmo
  • Incognito – from Lexington
  • State
  • Cornwallis
  • DC
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • Shuffling
    • Jog in place
    • SSH
    • High Knees
    • Butt Kickers
    • Power Ups
    • Mummy kicks
  • Stretch routine for hamies, lower back and groin

Thang:

Cosmo’s Q

  • Circle Merk to 10

Then Cornwallis’s Q

  • 5 Rounds of:
    • 5 Pull-ups
    • 10 Burpees
    • Lap around the circle
  • 30 Monkey Humpers
  • 20 Slow Deep Squats

Then Logger’s Q

  • Barnburner
    • 20 Dips
    • Wall sit with 20 overhead claps and 20 moroccan night club
    • 20 Dirty Hook up
    • 20 Pickle Pounders

Mary

  • 20 – LBC
  • 20 – Sun Up Sun Down
  • 20 – Bicycles

Recover Recover

Moleskin:

With no clear Q signed up, but 3 prepared for back up we split up for 15 minutes each. It worked really well with a good burn. Rain held up for about half the work out, we didn’t get too soggy. Not much mumble chatter, quiet group today – just putting in the work.

Thanks Men!

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