It was a beautiful night at La Biblioteca. I was so excited to Q here, I actually Q’d a week early. But Chanel was gracious enough to let me Q. The men of F3 Black Swamp are true Gentlemen. I was so glad I was able to come down and Q. The beatdown was a combination of a Romano special and an Iron PAX hybrid. Here’s what we did.

Normal warm up of SSH, chain breakers and some leg stretching inchworms

Blocks and Cones – all exercises with a block
1 minute of curls, 1 minute of mozying to the cones and back.
1 minute of American Hammers, 1 minute of mozying
1 minute of Thrusters, 1 minute of mozying
1 minute of Alternating Rows, 1 minute of mozying
1 minute of Manmakers, 1 minute of mozying
Repeato

EMOM
Round 1
1st minute – 5 superman merkins and jungle boi squats for the remainder of the time
2nd minute – 10 superman merkins and junble boi squats
3rd minute – 15 superman merkins and junble boi squats
4th minute – 20 superman merkins and jungle boi squats
1 minute to rest and get the next set of exercises

Round 2
same rhythm as before but with slow motion merkins and crunchy frogs

Went over to the grassy area and had Murder Bunny races

Circle of Trust

PAX attending – Cooper, Houdini, Isosceles, Kosar, Shawshank, Doubtfire, Chanel and Beaker. Q’d by Beaker.