Station to Station
QIC: The_OG Zima
PAX (10): Chalupa, goat, Goose, Motorboat, Rusty, Short Circuit, TheBurn, Santa Claus, Whopper
Mosey to sit up station.
- Copperhead Squat
- Mountain Climber
Next up Pax circle up. 2 at a time take turns on sit up station performing 20 leg lifts. Rest of pax perform squats + SSH until every pax takes a turn. Mosey to pull-up bars.
Pax Partner Up. This is a station to station circuit style BD with hand-picked songs which act as the timer for when each pair moves to the next station.
Parter 1 performs exercise with rep count while Parter 2 performs another exercise until Partner 1 finishes their reps. Flap Jack. Rinse and repeat until both partners perform all reps within each exercise. Rep count: 10,8,6,4,2 OR when Q says rotate to next station. Total of 4 Stations.
- P1 = Pull-ups. /P2 = Donkey Kicks | Timer 7:40 Civil War by GnR
- P1 = Derkins / P2= Dips | Timer 6:18 While my Guitar slowly weeps – Tom Petty version
- P1 = Burpee’s / P2 = Flutter Kick | Timer: 7:00 Time by Pink Floyd
- P1 = Bonnie Blair / P2 = Plank Jack | Timer: 5:03 Whiskey in the jar – Metallica Cover
Welcome FNG “Whopper”
Even though some Pax wanted to name him after a poor Cubs fan who back in 2003 interfered with Moises Alou trying to catch a foul ball which then lead to the wheels coming off in Game 6 of the NLCS. Not under my watch. That’s the beauty of the Q having the final say.
Good reminder that F3 does not leave a man behind OR leave him where he was found.