After a small, but nimble foursome braved the elements for some manmaker EC, 13 strong Pax gathered for YHC”s maiden voyage into the land of the Q. As with many a VQ, YHC was feeling the adrenaline and came out of the gate hot:

Warmup:
SSH x 25
Mt. Climbers x 25
Arm Circles forward + reverse x 10
Slow Count Merkins x 20 (with some 6 inch hold thrown in at the end for good measure)
The Thang:
Per AH SOP, we began w/ a Bear Crawl down the hill where the ME awaited. For those PAX who were subjected to Blindeside”s OCL Q yesterday, this normallly benign crawl smoked already weakened backs. Upon arrival to the ME field we began with a casual loop consisting of:
Jump over foot-tall hurdles x 12
Sprint 40 yards
Bear-Crawl, Gorilla Walk, Crab Walk back to start (rotating each time)
Burpees x 10 (rotating each time between double merkin and knee tuck burpees)
(Repeat-o x 7)

Around the third circuit all mumblechatter ceased and didn”t pick back up until, well, ever. YHC, having successfully navigated his VQ then turned it over to Au Jus who further dipped us in pain with a second casual loop consisting of:
Pull-ups x 5
Top Guns x 5
Dips x 10
Merkins x10
Sprint up the hill (which kept getting longer and longer)
KB swings x 20
Goblet Squats x 10
Burpees x 15
Run back down the hill and repeat-o x 4. By the end, everyone was completely torched. For most, the torching hit far earlier and it was simply survival.
COT:
Prayers for Cheech, his family and all of F3 Lexington, Subprime and his family, Au Jus”s mom and Dungeon Master”s niece.
On a personal note, this marks the 12 month anniversary of YHC being introduced to F3 and the 13 month anniversary of YHC moving from NYC down to Churham without knowing a soul beyond my M and 2.0. I recall reading an article when I was grinding up in New York about the actor Hugh Jackman who had gathered this group of engaged, dedicated (and ultimately jacked) dudes to crush intense workouts at 5:45 am and then engage in bromantic banter throughout the remainder of the day. To me this sounded like some unattainable heaven that I would longingly pine after during half-assed, 7pm workouts which were riding at Richard Simmons/elliptical level. Little did I know I”d find a group that provides this and more in the form of F3.
F3 has been the single greatest part of the move down here (yes, better than suburban novelties like a “yard” a “grill” and a “house”). YHC will be forever grateful for the instant community and friendships F3 provided. As someone who works from home, the jolt of morning mumblechatter is key to maintaining sanity, and the workouts….let”s just say YHC hasn”t looked at an elliptical in the past 12 months. So T-Claps to Shanks for getting me involved and to the rest of the Pax for constantly welcoming, pushing, and supporting YHC and one another each day. Nothing I”m saying here is new – it is simply why F3 works.