Too many moons ago I did my last Q at the Mothership. My last Q was based on a book I had read the 7 Habits of Highly Effective People. This time I wanted to focus on the roots of F3 a simple straight forward no frills beat-down.
Disclaimer
Mosey to the Great Lawn
Warm Up – IW 30, SSH 30, Arm Circles F 15, Arm Circles B 15, Peter Parker 20, Parker Peter 20, Plank Jacks 20, Low Plank Peter Parter 10, Low Plank Parker Peter 10, Low Plank Jacks 10
Mosey to the fountain in front of NOMA – wait for 6
Mosey to the Singing Tree
Bearmuda Triangle – A triangle (approx 20 yard sides) was setup in the tall ant infested grass. We divided into 3 groups. Bear Crawl to cone 1 perform 1 burpee – Bear Crawl to cone 2 perform 2 burpees – Bear Crawl to cone 3 perform 3 burpees. Rinse Repeat. Rinse Repeat.
Mosey to open field
16s Floyd Mayweathers & Monkey Humpers.
Mosey to pier
Jack Web 1:2 to 10 merkings
Mosey back to water fountain by NOMA fountain
1 MOM LBC 30
Announcements/Intentions/Prayer/Coffeteria/Bible Study
Welcome FNG – Quiche. I think he was EH’d by the Wiz.
This work out paid subtle tribute to some of my favorite F3 beat downs. First to Roots – YHC was happy to see Roots make his way from Uptown and deliver the third shovel flag of the day. My first workout was at the Birdcage with non other than OG Roots as the Q. It was quiet, intense, and intimidating. In other words it was awesome. 2nd to Douille – who taught me that low plank Peter Parkers and Plank Jacks are possible (there were doubters today). Finally to Maverick (somewhere on the Northshore) who previously took the pax to the pier for Jack Webs. Thanks to last months ISI challenge I could complete 10 rounds this time.
Thanks for the opportunity to lead.
