February 6, 2020

Lochte on Co-Q

THE SCENE:
38* with a mix of drizzle and downpour.
F3 WELCOME & DISCLAIMER
Push yourself but check yourself before you wreck yourself.
WARM-O-RAMA:
SSH x 20 IC
Hillbillies x15

IW’s x20 IC

Merkins x10 IC
THA-THANG:
Mosey to the stables.
While one PAX does 5 pullups, the rest do alternate through three AMRAP excercises:
Curls with CMU
Lunges with CMU
Overhead Press with CMU
After all PAX complete their pullups, PAX ran a lap around the stable, then 5 more pullups OYO, then 10 Merkins.
Completed this circuit 6 times.
Dealer’s Choice for Mary….can’t remember!
COUNT-OFF & NAME-O-RAMA:
Woody, Spirit Stick, Lochte, Wheezer, Hobby Lobby, Hobo, Blart, Cheezsteak on Q
CIRCLE OF TRUST/BOM:
I’ve lived in my house 3 years. I’ve reached out to my neighbor across the cove about F3 and other opportunities for friendship over the past 3 years……to no avail. This past Sunday, as I was in the cove with my kids and my neighbor walks out to talk to me. He shared a pretty intense struggle and asked me to walk alongside him in it. It demonstrated to me that we should always keep investing in neighbors, coworkers, family, etc. You never know when someone will respond.
ANNOUNCEMENTS:
Blood Q donations for St Jude, whole blood or plasma. Goal is 100 donations! Patches will be awarded.
QIC:
Cheesesteak
Workout Date:
02-06-2020