YHC and Mayhem took the helm today for our first co-Q. Most importantly, 32 strong showed up to support the transition (whether they knew it or not). Lots arrived early for some EC ruck. Kudos to Shaggy and Costco for all they’ve done for Dawn Patrol and F3. Dawn Patrol was my first post (show up on 8/6 for some anniversary lovin’ from Pig Pen and me) and I’m eternally grateful for all F3 has given me. I know Mayhem would echo these comments. Time to give back. 1 FNG, short disclaimer and Mayhem led us to the soccer fields.
Warm-up – Mayhem
SSH x 20, IW x 15, GM x 10, Windmill x 10
The Thang
Head down to Glen Eden
Run up Glen Eden to Edwards Mill
10 Burpees OYO to start
10 Burpees at half-way
10 Burpees at the top… head back down
10 Burpees at half-way
10 burpees at the bottom.
Plank – sarkosy – putin – plank
Repeat w/ sumo- squat jumps.
Hand over to YHC
Merkins x 10 until all PAX arrived
Head back up to the soccer field
Circle up for some plank action
Plank-jacks x 10
Ski-abs x 10
Swiss merkins x 10
chilcutt x 10
chilcutt peter parkers x 10…. recover
Head to the basketball court.
YHC was thrown a curveball with 32 PAX and one lone PAX doing a shoot-around at 6 AM. He wasn’t intimidated by us so we stuck to one court and improvised
Partner up for some sprints and AMRAPs
Partner 1 – sprint down and back court 1
Partner 2 – spider man merkins AMRAP… flapjack
Repeat but Partner 1 goes down and back x 2
Partner 1 – sprint down and back x 2
Partner 2 – low slow flutter AMRAP… flapjack
Partner 1 – sprint down and back
Partner 2 – Prisoner Squats AMRAP…flapjack
Mosey to the lot and circle up for Mary
11s – American Hammers and LBC – double count = 1 for both. wanted to try something different….
Planks into squat holds x many
low plank hold x 10 count…. done
Announcements – Arena this Friday. Can’t remember the others…. was toast. As always, SIGN UP TO Q.
Prayer requests – there were many today. Family diagnosis, friends near end of life, Friar Tuck in Africa. We lift these people and their families up and pray for strength and healing.
Baby Farley took us out graciously. Thank you, sir!
Mole-skin
– RESPECT PAX crushed it today. I think we had >5 in the PAX today. Great to see! These guys are studs.
–Denali is trying to co-ordinate a bible study after Dawn Patrol and the Judge. Starts at 6:30… right when Dawn Patrol ends. We are not moving the start time now but want ideas. I support Denali and what he is trying to build. Let’s figure it out so we can better our faith, enjoy the fellowship… and possibly sleep an extra 10 minutes. Open to your ideas
-I was impressed with all the early Ruck-ers (easy Epoxy). I didn’t get all the names so sound off in comments if i missed you. Nice work… stick around next time.
–Mayhem and I are delighted to be at Dawn Patrol. Keep coming… sign up to Q… and let’s make a point to push each other.
Mayhem and Dingo
