Written by 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!