Inflate Your Arms

QIC

Fixed Gear

AO

The Donut Shop

PAX

Buttermaker
Deliverance
Fixed Gear
Iron Sheik
Kipling
Little Finger
Lord Of The Dance
Phileas
Puck
Time Machine
Webelos

FNG

None

Workout

Warm-o-rama led by Time Machine

Abe Vigoda
Seal Clap
Overhead Clap
Imperial Walker
Hillbilly Walker
Rossy
Shuffle Left in Group Circle
Shuffle Right in Group Circle
Karaoke Left in Group Circle
Karaoke Right in Group Circle
Run Backward in Group Circle

Thang

Station 1

Goblet Squat 3×15
SkullCrusher 3×10
Incline Merkins 3×15

Station 2

Salt Shaker 3×10
1 Handed Curl 10 each
2 Handed Curl 3×10

Station 3

Wrist Curl 3×15
Coupon Merkins 15 each side
Reverse Curl 3×15

Station 4

Single Arm Row 15 Each
WWIII Sit Ups 3×5
Coupon Swing 3×15

PAX split into 4 groups. Groups are numbered from 1 to 4. In the beginning, each group will go to their station that corresponds to their group number. The first group to finish their workout will advance to the next sequential station number. This will force all the groups to move to the next station number. The next group to finish will also force all the groups to advance to the next station. A group is only allowed to finish and force to next station once. After 4 times of advancing, all the groups should have done each station at least once.

Mary led by Time Machine

Hammers
Flutter Kicks
Daisy Picker
Old Man Stretch
Glute Bridge
Marching Bridge
COT

This is my 110th day since joining F3. It’s my 96th post. My 2nd Q. I truly appreciate all the Qs that had been leading the workouts. It takes time and effort to do all of this. I know this because last night I had to come up with a coupon workout and I actually did some workouts beforehand to make sure it’s feasible. Stayed up a little late just to prep this and waking up earlier to make some extra coffee. Thanks Lord of the Dance for bringing the bigger coffee pot. Maybe I’m just overthinking it. I’m sure it will get easier over time. Thanks Time Machine for the nudge and helping co lead this Q.