Of all the Qs this week, this is the one it was the hardest to commit to. I rarely workout on Fridays and I just wasn’t sure if/how I’ll be able to handle it. But… F3 is also about accountability and pushing oneself forward, so here I was, removing the ? Homer put the Q sheet after my name. If I’m over doing it, I bet I’ll found out tomorrow at the Widowmaker.
Mosey around the building, some SSH, Good Mornings and Alternate Shoulder Taps.
We gathered at the memorial circle and partnered up.
YHC prepared 10 cards with workouts, each should be about 3 to 5 minutes long. Each group takes a card (laid upside down) and does the workout, then signs on the back, return it to the pile and selects another card that they haven’t signed yet. The goal was to do all 10 cards.
#1. Both partners run around the building twice (just under 0.5 mile)
#2. 20 Step Ups, 20 Dips, 20 Dirty Handshakes. Then 10 of each.
#3. 10 Burpees, 20 BBSU, 10 Burpees, 20 BBSU
#4. Dora. 100 American Hammers (alpha count) and 100 LBCs, while partner runs a loop.
#5. 10 Merkins of each: Regular, Wide, Diamond, Stagger left, Stagger right, Hand Release. Then 5 of each.
#6. One partner does Alternate Shoulder Taps AMRAP, while other partner does 15 Jump Squats. Switch. Complete 3 sets.
#7. One partner does Flatter Kicks AMRAP, while other partner does 10 Pull Ups. Switch. Complete 4 sets.
#8. 10 V-ups. 10 T-Bombs. Run around the building once. 10 T-Bombs. 10 V-ups.
#9. Complete one loop. One partner Bear Crawls, the other Lunge Walk. Switch as necessary.
#10. Dora. 120 Mountain climbers (alpha count) and 120 Freddie Mercury (alpha count), while partner runs a loop.
Note: YHC defined the loop as half of the elliptical track.
Each group did 7 or 8 of the cards and YHC called time.