Location: Gridlock
Date: 2019-08-20
Time: 05:30 am
Weather: 72 degrees and muggy
Q: Red Flanders
PAX: 6 – Red Flanders, Sous Vide, Madoff, 49er, Lansbury, Barney Fife
Warm-O-Rama
OYO arms and legs (Michel Phelps, fenkel swings, etc…)
10 SSH IC
8 Mountain climber IC
10 LBC’s OYO
5 merkins IC
1 burpee
Mosey to the score board
Tha Thang
100 yard dash, 100 SSH run back and plank for six
75 YD, 75 Mt climber’s, back and plank for six
50 YD, 50 LBC’s
25YD, 25 Merkins
10 YD, 10 Burpees
Ladder back up
moseyed back to the parking lot where we unloaded four new coupons from YHC’s vehicle, then finished up with some P90X style yoga cool down courtesy of Madoff and Lansbury
This workout is found in the F3 Lexicon. YHC has done the Q on this one before.
today however, rather than starting on the goal line, we started/finished each run at the bottom of the hill below the score board. this added a bit of distance, but mostly it added 10 Hill climbs that we wouldn’t have gotten otherwise. 🙂
Good work today PAX!!
End in COT