After the debacle of missing my Ronin Q, I immediately signed up to Q the Vineyard this morning.  I used a variation of the workout I was going to do on Saturday.

5 exercises that make up my F3 name.

Bonnie Blairs (for you Panhandle),

Outlaws,

Squats,

Overhead Press,

X Man merkin ( I made this up in bed last night).  Merkin with your arms and legs spread out wide, making an X with your body.  Tried to add to the Exicon but they are not taking exercise submissions at the moment.

10 reps of each exercise, then run across the parking lot to the far wall and back.  Rinse and repeat.  Finished off with about 4 minutes of Mary.

Big thanks to the 8 other PAX that showed, and to M2M for providing the coffee.

Vineyard is the best AO in F3C.  Prove me wrong?