The July 4th celebration continued into Monday morning with YHC’s maiden Q at Kickstarter followed by an encore from Kanye. I must admit I was a little nervous before hand, worried that I might screw something up. But, I believe things went well and I hope I was able to deliver a good dose of #downpainment. It was an honor to lead.
Warm-Up
Jog around the parking lot mixed with some Karaoke and some backwards running along the way.
Circle up in the upper parking lot for:
- Good mornings x 10
- Merkins x 5, then plank, then Putin, then Merkins x 5 then plank, then Sarkozy, Recover
- Imperial Walkers X 15
- Mountain Climbers x 15
Warm up complete.
G-Vegas Thang
Mosey over to the baseball field for single line Indian Run around perimeter with rock. PAX passed rock from front of line to back and then the six sprinted with the rock to the front. Repeato for 2 laps. Mumble chatter from Spurrier for YHC to slow down the jog (I was a little amped up for my first Q, sorry fellas).
Stop on 1st base line and pair up for partner suicides. Partner 1 ran the suicide line while partner 2 performed burpees OYO. Then Flapjack. The suicide lines were:
- Baseline between 2nd & 3rd – The exercise to this line was bear crawl out and crab walk back.
- Cones midway in outfield – The exercise to this line was backwards run both ways
- Outfield Fence – The exercise to this line was sprint both ways (YHC was not doing much sprinting by this point).
Once both partners had completed all legs of the suicides, we finished up with partner carries around the bases. Partner 1 carried partner 2 to second base and then flapjack from second base to home.
People’s chair on the backstop while the PAX waited on everyone to finish. 10 count down the line to wrap up. That was it for YHC and I turned the reins over to Kanye for the encore.
Kanye Thang
Mosey over to the stairs and bear crawl down to the upper parking lot. Squat hold until everyone arrives.
Paint the lines with 10 burpees at the end. Squat hold until everyone arrives.
Jog down to the middle parking lot and each man plank on a parking lot line. The first planker in line stands up and squat jumps everyone else who is planking and then moves back to plank position when he is finished. Work our way through until everyone has jumped.
Jog to lower lot. Partner back up. Partner 1 bear crawl across the lot and then sprints up the short hill and back. Partner 2 rotates between Derkins and Irkins. Flapjack. Repeato x 3.
Jog and dodge some cars on the way back to the middle lot. Skip lunge 30 yards and circle up. Jack Webb with Merkins and arm raises 1:4 ratio. Went to 10 Merkins and 40 arm raises. How in the world can your arms weigh so much towards the end?
Mary (Dealers Choice)
- Reverse LBCS x 10 – Amtrak
- Plank Jacks x 10 – G-Vegas
- Freddy Mercury x 10 – Spurrier
- Box Cutters x 10 – Bob Ross
- Rosalita x 10 – Chum Bucket
- Low Slow Flutter x 10 – Watson
- Homer to Marge x 10 – Ventura
- American Hammer x 20 – Kanye
COT
- Name-a-rama
- July 25 is first extended ruck for the Triangle GoRuckers (0300 start somewhere near Thin Blue Line).
- G-Vegas shout out to PAX (see below)
- Shout out to Chum Bucket for starting F3 11 days ago and posting 8 times already. #beastmode
- Prayers for Spurrier’s Friend who is battling brain cancer and prayers for Spurrier’s Mother.
- Prayers for Kanye’s Uncle.
- YHC took us out.
Bothers, as I shared with you in the COT today, F3 has been life changing for me and I just want to reiterate how blessed I feel to be welcomed into the fold like an old friend. When I started two months ago, several folks told me that the First F is what brings you out but the Second F is what keeps you coming back. That is the truth. You’ve begun to hone me and I look forward to continual sharpening. #ISI. Special thanks to Van Der Beek for pushing me to step up and Q today.
