Station to Station

Warm-O-Rama:

Mosey to sit up station.

• Weedpicker
• Copperhead Squat
• SSH
• Mountain Climber

Next up Pax circle up. 2 at a time take turns on sit up station performing 20 leg lifts.  Rest of pax perform squats + SSH until every pax takes a turn. Mosey to pull-up bars.

The Thang:

Pax Partner Up. This is a station to station circuit style BD with hand-picked songs which act as the timer for when each pair moves to the next station.

Parter 1 performs exercise with rep count while Parter 2 performs another exercise until Partner 1 finishes their reps. Flap Jack. Rinse and repeat until both partners perform all reps within each exercise. Rep count: 10,8,6,4,2 OR when Q says rotate to next station. Total of 4 Stations.

Station 1: 

• P1 = Pull-ups. /P2 = Donkey Kicks | Timer 7:40 Civil War by GnR

Station 2:

• P1 = Derkins / P2= Dips | Timer 6:18 While my Guitar slowly weeps – Tom Petty version

Station 3:

• P1 = Burpee’s / P2 = Flutter Kick | Timer: 7:00 Time by Pink Floyd

Station 4:

• P1 = Bonnie Blair / P2 = Plank Jack | Timer: 5:03 Whiskey in the jar  – Metallica Cover

COT:

Welcome FNG “Whopper”

Even though some Pax wanted to name him after a poor Cubs fan who back in 2003 interfered with Moises Alou trying to catch a foul ball which then lead to the wheels coming off in Game 6 of the NLCS. Not under my watch. That’s the beauty of the Q having the final say.

Good reminder that F3 does not leave a man behind OR leave him where he was found.