As Shink was called into work overnight, he could not perform his Q, so I, Singlet, stepped in last minute and threw together a Q that was inspired by what I listened to on the F3 Nation podcast. Theme today was no OYO workouts, everything was done in cadence to stay as a group, or with a partner.
Warm O Rama – All in Cadence: SSH – Merkins – Flying Sun Gods Sobriety Style – Hairy Rockets – Plank Jacks – Dancing Bears – Smurf Jacks
Bropees – Burpee facing partner, ending in a most excelent high ten
Partner Merkins w/ clap
Dora 1-2-3: 100 Dancing bear 1 is 1 – 200 Shoulder Tap 1 is 1 – 300 SSH
Switch Partners: 1 partner hangs at the top of a pull up while other partner executes rocky balboa – 20 – 15 -10 – 5
Greenwood SC PAX passed away yesterday – just out of rehab 4 months. He was recently battling some sort of substance abuse – NO OYO – we all have our own mental battles, please reach out to your brothers if needed, lean on these guys here. Don’t battle alone.