QIC: PreVac (VQ)
PAX: Binary, Funyuns, Calf Killer, Grease Trap, Too Tall, Yard Sale, Spring Break on Ricky lake, Chum, edible arrangement, big stick, CAPSLOCK, Tidy Cats, foxtrot talks a lot, TOGA, Cowboy, Vegemite, Venus, El Maestro, PreVac (VQ), Bagger Vance
Bitterly cold as the 21 red pillers this a.m.
Quick Mosey around upper lot and back
Side straddle hop, Willie Mays Hayes, good mornings
THANG:
25 Merkens every three minutes while running in between sets
South on Marchant up towards the Ag Center for the first set of Merkins in Ag Center parking lot…
Second set of Merkins around the loop towards Ellington mansion…
Third set of Merkins halfway up the hill loop
Mosey down the grass hill towards the Lilly pond
partner up in ones and twos…
PAX 1 AYG to top of Hill while PAX 2 waits flapjack 3X
PAX 1 politician up the hill I’ll PAX two waits flapjack 3X…
PAX one wheelbarrow uphill with PAX 2 flapjacks 3X…
PreVac out
BV takes over
Mosey back to parking lot for Duckwalk in the first two stalls then crawl bear the next six… Mosey around to the brick wall in the middle of the parking lot and grab some off for the six…
Head down to Playground for partner pull ups and squats 50 X each team
Stay with your partner in the stalls for sevens of Burpee’s and plank jacks… PAX one begins Burpee’s while PAX 2 hold people’s chair…
Three MOM:
Laney Lou X 13 IC
Superman x13 IC
Beast left leg x13 ic
Beast right leg 13 XIC
Plank progression one minute
Time
NM:
great group of guys out again this morning. Awesome to have PreVac take the reins on his VQ. It was a run smoker for sure but we did get some upper body in as well. Chum & SBORL heading up a strong contingent of Hates.
BH:
>Continue to keep the Wallace and Kemp families in your prayers.
>>FRA AO on Thur am
>>>JT MOORE AO BEGINS 14 AUGUST
>>>>Memphis launch on 19 August
>>>>>Give2Give http://f3nation.com/2017/07/29/give2give-august-1-31-2017/
BV for PreVac Out