When: 07/31/2017
VQ: Scalpel
The PAX: Fixer Upper, Hook-up (R), Cruiser (R), El Blanco, Whiskey, Britney, Kickstand, Fireball, Zelda, Disco, Monty, Duggar & our FNG> Red Bull.
A nice clear low humidity morning. 79* slight breeze.
I am not a professional. You are here of your own free will. Push yourself but don’t hurt yourself. Modify as needed. F3 Workouts are free of charge.
The Warmup – quick jaunt to the General sign through the parking lot and back to circle up around the shovel flags.
SSH x 25 IC
Abe Vigoda x 15 IC
Grass Grabbers x 15 IC
SSH x 25 IC
The Thang
Short Indian Run to the back of the school in Double Applesauce fashion.

Meet up at the benches for an Aiken Legs beatdown.
The Squat x 20 IC
The Step-up x 20 (10 each left/right) IC
The Lunge x 20 IC
The Split Jack a.k.a. The Safety Dance x 20 IC
Mosey to the wall for a modified version of the Ascending Testicles.
The Merkin x 5 IC
The Merkin 15* x 5 IC
The Merkin 45* x 5 IC
The Merkin x 5 IC
Mosey to the front parking lot for a Burpee/Sprint-athon.
Count off 1-2 and partner up.
Catch Me If You Can – 2 person exercise
Partner 1 – Burpees x 5 then catch Partner 2 running backwards. Once caught – Partner 2 begin Burpees x 5 then catch Partner 1 running backwards **RINSE AND REPEAT x 3
Mosey back to the shovel flags and circle up.
LBC x 15 IC
The Merkin x 15 IC
LBC x 15 IC
The Merkin x 8 IC
CountORama and NameORama
14 PAX with 1 – FNG. Welcome Red Bull!
Upcoming AOs launch in League City – August 5th
Thanks for all your support! My #VQ was a great experience.