PRE-THANG
The faithful pax roll up in the gloom of the morning for their last beatdown of 2017! Those that are hungry for more get up extra early for 2miles of foreplay. QIC, shooter, steve, and turbo break the ice.
WARMARAMA
Committed pax are stirring up some mumble chatter as we roll up bringing in a sunrise to remember. The flag waves and we start on schedule as some late risers are rolling in to join the pax.
50 SSH IC to keep the pax on their toes.
neck rolls and shoulder shrugs (f&r) 20 ic give Mash a hint that there is something brewing here.
Sun gods f&r 20 ic, Moroccan nightclubs 20 ic, overhead claps 20 ic, another set of moroccan nightclubs 20 ic, and lastly another round of sun gods f&r 20 ic this stirs up much mumble chatter as the burn is almost to much to bare! but this is F3!!!
good mornings 20ic
bend to the side in a standing position .. something tells me good afternoons would be a good name for these 20ic l&r
and finally…
seal jacks 20ic
Thang
mosey to a stretch of the sea wall for some..
derkins 12ic
and freak nasties 12ic
rinse and repeat 10ic
and to keep the pax lower body proportional we do some 11s
squats into a lunge walk into sister mary catherines with a sprint back in a ascending and descending order.
mosey to an oldie but goodie (obg) round of rips as if our legs weren’t jello already
this is 7 long minutes of
rocky balboas 10 oyo
run up the steps and back down
apollo creeds 10 oyo
rince and repeat until time! yikes!!!
and to top it off QHC utilizes the longest block in mandeville to have the pax mosey half the block (equivalent of 1 city block) and full blown sprint the second half. and when QHC seen Captain Sparkles belly up on the floor looking for his next breath… QHC thought it be good to do the same for the way back!! these guys have jet packs!! crazy ivan prep!!
at that point QIC need to catch his breath so decided to take a knee and share with the pax my philosophy on life and vision going into the new year! NEW YEAR NEW MIND
and back into the beatdown we continue…
wife pleasers 20 ic
heal taps 20 ic
wife pleasers again 20ic
jane fondas 15ic
pulses 15 ic
toe to knee 15 ic pulses
rince and repeat on other side
MARY
lbc 20ic
freddie mercury 20 ic
russian twists 20 ic
heal taps 20 ic
v ups 7 ic
COT, BOM, coffeteria with a surprise visit from Grundy!
Thank you Maverick for praying us out!
