Dynamic Beatdown

Warm Up

Broga by all so no need to do a warmup. We were all as loose as a wet noodle.

The Thang

Today was all about dynamic movements. If you couldn’t tell by attending one of my Qs, I love them. YHC wanted to bring some new moves to Farmville. I only half completed my weinke before I went to bed last night but woke up with some great additions. I can honestly say that I dream about this stuff. Bono says they are wet dreams. Not quite but here’s how it went down.

3 Rounds of the following:

Round 1:

Frog Burpee Tuck Jumps x 10

Alternating Leg Lift Merkins x 10

Low Squat Toe Tap Squat Jumps x 10

Plank Jack Merkin Pikes x 10

Rotating Side Plank x 10 each side

Speed Skaters x 10 each side

Side Lunge Leg Lift Curtsy Lunge x 5 each side

Mule Kicks x 10

Back Lunge Knee Up x 10 each side

Blast Off Merkin Shoulder Taps x 10

Take a lap

Round 2:

Frog Burpee Tuck Jumps x 10

Alternating Leg Lift Merkins x 10

Low Squat Toe Tap Squat Jumps x 10

Plank Jack Merkin Pikes x 10

Rotating Side Plank x 10 each side

Speed Skaters x 10 each side

Side Lunge Leg Lift Curtsy Lunge x 5 each side

Mule Kicks x 10

Back Lunge Knee Up x 10 each side

Blast Off Merkin Shoulder Taps x 10

Take a lap

Round 3:

Blast Off Merkin Shoulder Taps x 20

Back Lunge Knee Up x 20 each side

Mule Kicks x 20

Side Lunge Leg Lift Curtsy Lunge x 5 each side

Speed Skaters x 10 each side

Rotating Side Plank x 10 each side

Plank Jack Merkin Pikes x 10

Low Squat Toe Tap Squat Jumps x 10

Alternating Leg Lift Merkins x 10

Frog Burpee Tuck Jumps x 10

Prayer Requests: Grammar’s boards are complete and will hear results in December, Grammar’s 2.0 eye appointment, Bad Boy’s 2.0 at camp, Bono traveling to Arlington, Spinner flying back to Seattle, YHC’s training in Raleigh on Wednesday, praise for getting through the workout

Announcements: check the website. https://www.f3enc.com/announcements/

Sasquatch: Read, register, pay: https://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/

Grammar has the Q at The Donut Shop next week

Moleskin: Thanks to Scotty Moe for reaching out to Q. Thanks to Bono for the carpool and fellowship to and from, as well as the mumblechatter during the workout. Thanks for the Farmville PAX for showing up and trying something new with #Broga. Round 1 was hard enough, but to repeat it 2 more times was just silly. Well let me tell you something. Not only did we repeat 2 more rounds, we amped up the intensity as well. And then for the final round, I switched up the order so we ended with the hardest exercise and doubled the reps for the first couple movements. Just when you think you are smoked, you got more in the tank. Everyone pushed hard and finished before the clock struck 6:15. Well down men. It was an honor to lead.