THE SCENE 67 and clear
F3 Welcome and Disclaimer
THE THANG
COP
Michael Phelps x10 IC
Moroccan Nightclub x10 IC
Imperial Walkers x20 IC
Plank Complex
Merkins x20 IC
BBS Ups x30 IC
Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.
Dora up Hill
Merkins x100
LB Situps x200
Squats x300
ATMs
Alternating Shoulder Touches x5 IC (4-count)
Tempo Merkins x5 IC (down on the 1-2-3, up on 4)
Merkins x5 OYO (fast + FROM)
Mountain Climbers x20 IC
Dora Up Hill
Derkin (feet on CMU) x100
Sun Dials x200
Rev. Lunge x300
Modified and cut it short to move on…
Mosey to playground.
With your BattleBuddy
100 shoulder press with CMU (P1 does 10 while P2 does dips on the curb. Switch every 10 shoulder press.)
COT
Number off and Name O Rama
BOM
YHC was in a mental funk this week that bled into the Q, but the PAX pushed hard and showed a lot of grace when I forgot things like “how to count to four” or that we didn’t name the FNGs. Twas a good reminder that we’re in this together. We push each other. We support each other. F3 Knoxville is doing good things.
Weigels comment at the start of the workout hit a good nerve, “Elvis, man. Seems like you’re only showing up with you’re on Q.” A keen observation. I knew September was going to be a busy month. So, I intentionally signed up to Q a couple times, knowing it would be a way to hold myself accountable. Maybe that’s not the best way to go about it, but it’s been a good MO for me this month.