THE SCENE: Crisp, clear and cold. Good day to Co-Q the Morg with none other then the Cockpit AOQ, Soulja Boy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (Soulja Boy)
Quick Feet/High Knees. 123 touch-the-deck.
Mosey to the Play ground.
Pullups 10 Diamond Merkins 10 Regular Merkins Carolina Drydocks.
Circle the entire playground with the mode of transportation being bear crawl, crab walk, lunge walk. (performed 3 times)
Aiken legs: no rest between 20 squats, 20 high knee jumps, 20 Lunges (2=1), 20 Smurfjacks.
Pullups 10 Seal Merkins 10 Wide arm Merkins 10 Shoulder Taps 10.
Butkus on the picnic tables: 1 minute with right foot leading 30 sec rest.
1 minute with the left foot leading 30 sec rest rinse and repeat
Pullups 10 Dips 10 Derkins 10 Regular Merkins 10 Wide arm Merkins.
Mosey to Startex.
Ballerina Squats IC 15
LBCs IC 20
WWI situps IC 15
Plank 90 Seconds
COUNT-OFF & NAME-O-RAMA
Choker, Commie, Fleabag, Sleep Number, Soulja Boy, Orange Julius, The Streak, Granola.
CIRCLE OF TRUST/BOM:
Borrowed from July 10 Q Source on Vision by Dancing Idiot.
Definitely worth the read.
Prayers for Bailouts Father.
Prayers for Sleep Numbers work situation.
Was good to have Fleabag back at the Morg!