75% Respect, but 100% Hate
QIC: Burlap
Date: 06 Dec 2023
PAX: Frostbite (WB), Spicoli, Cherry Pie, Burlap (WB & QIC)
Most of this workout was extracted from a Nov 2016 Conspiracy that YHC led. @Frostbite could not buy alcohol legally then.
Warmorama:
SSHs x 20 IC; Hillbillies x 15 IC; Squats x20 IC; Toy Soldiers x 15 IC; Mountain Climbers x 20 IC; Fire Hydrants x 10 IC and flapjack; IWs x 15 IC.
Mosey to bottom of Education Hill. Pax starts at bottom and bear crawls up hill to brick wall and starts wall sit until Q stays stop. Then all run back down to bottom. Then run to top and BTTW until Q says stop and then run down to bottom.
Mosey to Tennis Center benches area. Slow deep Dips x6 IC; Slow irkins x 6 IC; SD dips x 5 IC; slow merkins x 5 IC; SD dips x 4 IC; slow derkins x 4 IC ; SD dips x 3 IC; slow derkins x 3 IC.
To track for Indian run counterclockwise one and one-half times around ending in grassy area. Line up on near side.
Partner up. Pair performs 200 WWII sit-ups with partner running to other side of grass to touch track and back.
Partner up where size matters a little. Partner wheelbarrow ½ way across and flapjack. Come back with partner pull with resistance and flapjack half way.
Partner up with P1 does SSHs while P2 runs across and back with hands on head and flapjack. Then P1 does mountain climbers while P2 runs across and back with hands behind back and flapjack.
Back to start for Mary:
one legged Flutters X10 IC flap,
H2H X15 IC,
one legged dollies X 10 IC flap.
FIN
COT
- Prayers for Spicoli’s father and the process of his healthcare.
- Prayers for those battling addictions.
- YHC took us out in a ball of 4 men.
NMM
- 25% of the Pax were on time for the opening exercise of SSHs.
- 50% of the Pax made it in time for Hillbillies.
- 100% got there in time for Squats, but @CherryPie elected to do a little yoga-stretching-thingy.
- The Q scouted the AO early yesterday afternoon before it rained and before rain was expected. We did not alter the plans, despite what might be called “whining” by some of the Pax.
- That being said (or written), Education Hill was slightly slick, and the path to the track was fraught with rebar and other construction zone dangers.
- A relatively low number of reps done slowly is probably harder to finish than a high number done quickly.
- YHC enjoyed the small number during the Indian Run as it made for more brisk runs but shorter distances for those sprints.
- The pairs stayed together during the segment in the field to support conversation and fellowship.
- WWIIs up to 200 per pair were ambitious but accomplished.
- It has been quite a while since YHC did partner work like the wheelbarrow and push/pull. I probably need to do this more often.
- The Pax made fun of the Q’s unusual and specific instructions on the one-legged flutters and dolleys. Agree that those might not work for a larger less experienced group of Pax.
- @CherryPie, in addition to talking a lot, was careful with his back so adjusted a couple of exercises appropriately. He did great on the wheelbarrow, even with a tweaked back.
- @Spicoli talked a lot, too, but didn’t complain much (see above) and proved himself to be a good runner.
- @Frostbite worked hard, as usual, and had a good conversation with YHC about the rigors of WWII, as YHC has re-started watching “Band of Brothers”.
YHC takes this F3 thing for granted too often, but is really appreciative of you guys, of the way you let old people participate and even lead workouts, of the abilty to exercise outside early in the mornings, and of the relationships that have formed over the course of 10 years.
Let me pass along encouragement from @Spicoli to reach out to guys who haven’t been in a little while.
Peace,
Burlap
