20190617
Q: Flea

DISCLAIMER: Given

Warmup: 
Abe Vigodas/Don Quixote – 15 IC 
Imperial Walkers – 20 IC
SSH -25 IC
Hillbillies – 30 IC

THE THANG
On a roll recently there was a miscommunication between myself and Great Clips on who was going to Q today as it was my impression he was going to Q today with a run only workout and take over for the Site AO starting in late July. Turns out that was not the case, luckily I was prepared a little after seeing his Slack post the night before!

Great Clips [5:36 PM]
I’m out of town this week so I’ll see you on Saturday. I’ll try and post at #hangar1 Thursday. Just depends on work. I’ll try and put something on FB a few times this week. Already put a few things on nextdoor

So we did a little 4 corners with the Beat Down deck and some special moseys.
Basic Rules: Draw a card, Do 10 reps at each corner.

Card #1 – Calf Raise (4 -count)
Straightaways – Sprint
End Zone – Bear Crawl

Card #2 – Merkin
Straightaways – Sprint
End Zone – Bear Crawl

Card #3 – Smurf Jack
Straightaways – Backward Run
End Zone – Karaoke

Card #4 – Alternating Side Squat (Each Side)
Straightaways – Backward Run
End Zone – Karaoke

Card #5 – Bulgarian Split Squat/Pistols
Straightaways – Backward Run
End Zone – Karaoke

Card #6 – Tricep Dip
Straightaways – Run
End Zone – Backward Run

Card #7 – Ranger Merkin
Straightaways – Run
End Zone – Backward Run

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

MOLESKIN
Today’s words of wisdom were brought by “Burgundy”
Congrats to Quiksilver and their 25 PAX VQ, shirts on sale now!
https://f3.mudgear.com/products/f3-quicksilver-pre-order

LEXICON: Word of the day- 
BLINDSPOT – An area of a man’s life that he cannot protect without help.