F3
Q:Rob “Simmons” Barce
6/13/20 @ 6:30 Battlefield

Pax:
Dropout
Bongo
Mercy
Magic Jack
Woodstock
Tai Guy
Lavar
2 Pac
Dutch
Q: Simmons

Warmup: Run around the Theater

Beardown:

8 min push up Tabata 20 on 20 off

3 mins Run/cardio alternating sprints

Cinder Block work Tabata;

5mins – Curls 30 on 30 off
5mins – tricep extensions30/30
5mins – over head press 30/30

4mins Block jump 30/30 (over the block back and forth)
3 mins block squats. 30/30 hold the block while doing squats

3 min Man Maker Burpbees 30/30

3mins absolutions 30/30

It was a beautiful morning only trumped by the quality of the company. Enjoyed my 2nd Q and can’t wait to cook something else up that hurts the next day