Deja Vu all over again!

Location: Paddock
Date: 02/22/2019
Time: 05:30a – 6:15a
Weather: 39 Degrees and Calm

Q: OG/Whitewall
PAX: 2 – OG, Whitewall

Where is Fragile, Where is Fragile ….. here he is … here he is

Sleeping like a baby … Fartsaking his Q. aaaagain … aaaagain!

However, WW and I pulled out the F3 Workout Deck and the Firehose. We flipped the cards and pulled the firehose until our legs and arms were mush (well at least till 6:13). We finished up with some Mary. Thank you WW for showing up and pushing with me.

Warmup

• 1 Mile Run

Main Thang

Flip a card …. do the dang thang!

WWII Situps – 4
Arm Circles – 100
Carolina Dry Docks – 8
SSH – 100
Heels to Heaven – 8
Merkins – 22
Backward Run w/ Fire Hose Pull – 75 yards
Jumping Lunges – 6
Squats – 13
Butt Kicks – 10
Luge – 8
Low, Slow Squat – 9
Standing Lunge – 5
Sprint w/ Firehose Pull – 75 yards
Bear Crawl – 70 Ft
High, Slow Flutter Kicks – 6
Wojo Squats – 6
Hand Release Merkins – 5
Karaoke – 150 yards
Incline Merkins – 10
Diamond Merkins – 13
Ranger Merkins – 9
Sous Vides – 13
High Knees – 9
Smurf Jack – 13
LBCs – 7
Dips – 13
Alternating Side Squats – 8
Shoulder Taps – 13
Sprint w/ Firehose Pull – 75 yards
American Hammers – 13
Derkins – 7
Lunge Walk 100m – 1
Monkey Humpers – 7
Calf Raises – 100
Chuck Norris Merkin – 6

MARY

We ended with a 3 Minute Plank of varying types called out by YHC.

CoT