YHC had the Q after two weeks of travel. Truth be told it showing up to Q was also an escape: My father in law has been sick (for a long time) and recently in and out of the hospital. Well yesterday he went back in to the ER for high HR and needed meds to control awaiting answers and admission to the hospital at the time of posting at the skunk. My goal this morning was to keep our HR elevated as a way to better ourselves cardiovascularly.

5:30 6 PAX Go time

Warm up

mosey lap, good morning, WMH, seal clap and overhead clap. Mosey to the rock pick pick a large(ish) rock (only partial disclaimer given on what we were doing with them.) Mosey to the bottom of the parking lot for the ME. One more PAX arrived and was greeted with a cinder block from my trunk.

The Thang-

40 minutes of hell. In actuality warm up and rock gathering took some time so we did ~36 minutes of hell.

Partner up (one group of 3)

Partner 1 stays and completed reps of exercises while partner 2 backwards run up the parking lot to the dumpsters one squat then forward run to the start flapjack with partner continuing the rep count until all were complete. All reps with coupons as listed below

100 hammers

200 squats

300 curls

300 overhead press

200 squats

100 hammers

Mosey to return rocks to pile

Mary

On the incline feet downhill leg raises x 10

Switch head downhill leg raises x20

Plank ring of Fire 10 count each PAX. Time

COT

Name-O-Rama

Hillsborough 2nd F every 3rd Wednesday check slack for details.

Nickelback took us out with prayers for my father in law.

NMS

At time of writing waiting in the hospital for further answers as my FIL has taken a turn for the worse. But know that I have unquestioned support from my F3 brothers for anything that I may need. Support your brothers and neighbors because even if there is nothing to do reaching out does make a difference.

Hope to SYITG soon