6 PAX posted to Big EZ

Weather: Clear, calm, 48 deg F, waning harvest moon

Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust

Disclaimer (not professional, me/F3/Zionsville Pres), modify, carry you to your car, ETC.

Warmup:

Side straddle hops x20 (IC)

Weed pickers x20 (IC)

Abe Vigoda x10 (IC)

I’s x5, Y’s x5, T’s x5 (IC)

Thang:

Mosey round the full lot x 2 laps back to your coupon and pair up

Relay/Set 1

First partner to mosey 1 lap around the lot

Second partner does weighted squats x 50 then block jump overs until finished

Once first partner returns then switch

Hold plank until all PAX return

Cusack (AKA Zamparini AKA rifle carry) to middle of the lot

Relay/Set 2

First partner to murder bunny to end of the lot and back

Second partner alternates with: kettle bell swings x 50 OYO then block jump overs until finished

Once first partner returns then switch

Hold plank until all PAX return

Cusack to other side of lot

Relay/Set 3

First partner to mosey 1 lap around the lot

Second partner alternates with: overhead press x 50 OYO then block jump overs until finished

Once first partner returns then switch

Hold plank until all PAX return

Cusack back to middle

Relay/Set 4

First partner to block carry around half lot holding block any way you choose

Second partner alternates with: Standing row to deadlift x 50 OYO then block jump overs until finished

Once first partner returns then switch

Hold plank until all PAX return

Cusack to beginning

Relay/Set 5

First partner to mosey 1 lap around the lot

Second partner alternates with: block merkin x 25 OYO then block jump overs until finished

Once first partner returns then switch

Hold plank until all PAX return

Cusack to middle

Relay/Set 6

First partner to block carry around half lot holding block any way you choose

Second partner alternates with: curls x 25 OYO then block jump x 20 OYO

Once first partner returns then switch

Hold plank until all PAX return

Cusack to COT

Mary:

LBC x20 (IC)

Heal touch x20 (IC)

Flutter kicksx20 (IC)

Recover, Recover

Moleskin: Mumble chatter was strong between Butterfly and Mullet today as they discussed their similar professional interests and circles. The Q learned a little bit about Springbok’s origin in South Africa. Mullet learned about the suck that is murder bunnies. The rest of the PAX still with the suck of murder bunnies fresh on their minds. The Q had planned for more than one round of murder bunnies but modified based on the level of suck levied on himself (mostly) and the other PAX. At Relay/Set 6, the Q asked Beefsteak for a block exercise recommendation. The recommendation was for some monstrosity of some sort of ultra-blockie (the Q forgot the official name). The Q rejected this recommendation and so we just did curls for the girls.

The big announcement was the addition of “Strength Day” at the Big EZ which will move into the Wednesday 0530 slot pushing the traditional Beatdown to Fridays at (I believe 0530). Pickles has agreed to start Q’ing these so look out for a HUGE (and highly anticipated) VQ next week. Unfortunately/fortunately this Q will be relaxing in a small costal town next week for fall break and thus will miss the VQ excitement. Prayers for Butterfly’s mother whose brain scan gave good results and her continued treatment. Prayers for Mullet’s pending home sale down South. Prayers for our country and F3 Nation.

It was an honor, Aye!

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