Qing the Substi Q Q
QIC: Lamb Chop
Date: 8/7/21
PAX: Drip, Boo Boo (kind of), Phoenix (FNG), Lamb Chop
A last minute scramble found me as the substi Q for the substi Q. But it all worked out in the end.
Warm-O-Rama
20 SSH, 10 Whirly, 6 Abe Vigoda, 10 Arm Swirly Forward, Back, Seal Clap, Over Head Clap
The Thang
Mosey to the playground. 5 round to 10 inverted rows on the swings with a lap around the playground in between each.
Mosey to the pull up bars. 10, 9, 8, 7, 6 pull ups with a run to the entrance to the tunnel after each set.
Mosey to Education Hill. Grinder with 10 merkins, 10 squats, 10 LBCs at the top and bottom. 3 rounds.
Then 10 Lt. Dans at the bottom, bear crawl up, 5 burpees at the top.
Mosey to the other side of the park that has the small stone overhang for 7 layers of dip. 7,8,9,10,9,8,7 dips with LL Step Ups, Urkins, RL Step Ups, Merkins, Squats, Derkins, Heels to Heaven all 10 OYO.
Mosey to street in front of the Y. 1 burpee at each pillar. This is where we discovered Boo Boo in the middle of the field picking up 1 of Picnic Baskets presents. He joined us here for the Burpees and Mary.
Mary
10 Mutton Crunch each side. 10 Heels to Heaven. 10 Freddy Mercs. 10 LBCs. Time!
NMM
Phoenix is a coworker of mine and wanted to see what F3 is all about. Although it was a small crew, I think we convinced him to come out at least once more. He gets his name because is wife just wrote a book (will get the name so we can all buy it) and is a throw back to JK Rowlings “Order of the Phoenix” and because he had a heart attack 2 years ago and arose from it as if he were a Phoenix.
Lamb Chop
