To YHC, the opportunity to Q a workout provides a way to reciprocate for what F3 has given us. When we post, we are receiving. When we Q, we are giving back. We should all continue to receive. But we should give more. Except for Shaggy. He Q’s a lot. He’s everywhere.
22 PAX assembled for this week’s episode of The Crucible. A good number of regulars. Always good to see 2.0’s in the crowd. We gathered, chatted, & laughed. A few PAX started looking at their watches. That was my cue & so away we went.
WARM-UP/COP:
Side Shuffle Hop > Good Mornings > Mountain Climbers > Merkins > Sir Fazio Arm Circles (led by the man himself) > Imperial Walkers > Windmills
THAT THANG:
Short jog to the basketball court & line up facing the chain link fence.
Sprint to the fence > clear the fence > 10 merkins > climb back over the fence > sprint back > 10 merkins
Repeato with prisoner squats, star jumps, & jump squats x 10
Recover on the jog around the fence, down the fence line, past the shrubs, & up to a clearing near the road.
Flutter Kicks > Freddie Mercurys > Box Cutters
Run around the shrubs & back
LBC’s > Dying Cockroach > WW2 Sit Ups
Run around the shrubs & back
Rosalitas > Hello Dollys > Merkins
Run around the shrubs & back
Mosey to the grassy hill. Bear crawl to the top & backwards bear crawl down (repeato x 4).
Plank-o-rama interlude
Jog to the carpool lot & grab some curb.
Quick feet x 20 > Irkins x 15 > Derkins x 15
Quick feet x 15 > Irkins x 10 > Derkins X 10
Quick feet x 10 > Irkins x 5 > Derkins x 5
Jog to the main parking lot. Burpee broad jump half way across. Lunge walk to the end.
MARY:
American Hammers > Low Slow Flutter > Merkins > Plank-o-rama
~FIN
ANNOUNCEMENTS: see F3 website for new workouts & opportunities to Q
PRAYERS: brand new 2.0’s expected this week, courtesy of Tinactin & Cheaper By The Dozen
-Rogers out
