December 24, 2018

Double Trouble

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

Did That.
WARM-O-RAMA: (Soulja Boy)

Quick Feet/High Knees. 123 touch-the-deck.
Ass Kickers
Daisy Pickers
Chest Stretch

THA-THANG:

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.

MARY:

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.

https://f3nation.com/?s=vision

Prayers for Bailouts Father.

Prayers for Sleep Numbers work situation.
MOLESKIN:

Was good to have Fleabag back at the Morg!
ANNOUNCEMENTS: