This was YHC’s VQ, so we started out with a shoutout to Crash Cart for EH’ing me and a thank you to everyone for being so welcoming.

Warmarama
-SSH x 20
-Imperial Walker x10
-Hillbilly x10
-Manafort Good Morning x10
-Little Baby Arm Circles x16ish
-Reverse Little Baby Arm Circles x14ish
-Michael Phelps x10
-Slow Merkin x10
-Slow Squat x10 (+EC mosey for YHC when my notes blew away with the wind)

Inspired by two Nightshift Q’s where we did the Bataan Death Crawl and also by Count Chocula’s recent tribute to WW2 Pacific military history at The King’s Dominion (https://f3churham.move-marketing.net/03-09-2022-the-kings-dominion-aint-ducking-for-cover/), we then did the Bataan Death March. This is a mosey in a single file line. The PAX at the back of the line does 5 burpees and sprints up to the front. As he passes the back, that PAX does 5 burpees, etc. We did this around the King’s Dominion parking lot, and whether it was because Swamp was helping to keep the right pace or because of pure VQ luck, everyone had done one set of burpees at exactly the moment we reached the location for the next phase of the workout.

The Thang
Because this was YHC’s VQ, I wanted to try to do an F3-icized version of my workout routine before I joined F3: the NYT Seven Minute Workout (https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/). Before joining F3, I would do this workout on days when I wasn’t running, but I basically fartsacked more than I actually did it, because honestly, who wants to workout by their lonesome in their garage? So this was partly a way to say goodbye to those days. By the time YHC had F3’ed the routine, it didn’t look much like the original, but a few elements were still there, and the basic idea was the same.
We divided up into 4 groups and rotated through 4 stations. Station 1 was our clock. Everyone else repeated a set of exercises OYO until Station 1 got back.

Round 1
Station 1: Mosey around the bottom half of the parking lot
Station 2: 40 curls and 10 thrusters with the steel
Station 3: 20 Bonnie Blairs and 10 merkins with rotation
Station 4: 15 dips and 10 derkins

Round 2
Station 1: Mosey around the bottom half of the parking lot
Station 2: 25 overhead presses and 20 bent over rows with the steel
Station 3: 20 squats and 10 plank jacks
Station 4: 40 Johnny Dramas and 20 shoulder taps

We repeated both rounds 1 more time and then headed up to the Mary

The Mary
Plank hold plus right arm high, etc.
American Hammer x20
Boxcutter x10
Heals to Heaven x10
LBCs x15
Flutter kick x 20
WW2s x20
COT

It was a true pleasure to be able to Q this group, and YHC is grateful for this amazing community we have with F3.