As 0530 approached 12 PAX were ready to jump into a good start to the day. YHC gave a quick disclaimer to the PAX, and we got moving to make sure we stayed warm.
WARM UP
SSH x 24
Good Mornings x 12
Imperial Walkers x 12
Hillbillies x 12
LBAC x 12
RLBAC x 12
Fellowship mosey around the church to the white wall
BTTW x 5 Count Ring of Fire
Peoples Chair x 5 count Ring of Fire
THE THANG
At the white wall, YHC had the PAX sprint to a table that had been set up before the workout began. The PAX were to stay in line in finish order. When the 6 arrived, we counted into two teams and went to get steel. YHC received a deck of F3 Exercise cards for Christmas, and has been waiting to incorporate them in the workout. The deck was shuffled (some would say poorly) into two piles. The PAX faced off, one by one for the game of War. The exercise on the card that was larger was called out and all PAX performed that exercise. Once complete the winning team ran around ½ of the lot, while the losing team had to run around the entire lot. Repeato until Mary.
There are several cards in the deck with running exercises, the plan was for whoever pulled a running exercise to lead some lifts with the steel that every one picked up. By luck of the draw, only one running card was pulled. Several of the exercises on the card were IC, hat tip to Brick for the suggestion to have the guy that pulled the card call the cadence. After his suggestion, we followed that rule. We also learned that LBACs are underrated. Someone pulled an Ace (which requires 100 reps) for LBAC, and it was amazingly tough. Team one would say they won the game, but I feel it was team two that won, we had to run more often, hence a better workout…
MARY
Bows and Toes Plank (Chilcutt) x 5 Count Ring of Fire
Flutter Kicks x 48
COT
Mark your calendars now, for The Bull to be held on October 26.
There is a region wide 2nd F opportunity set for March 9 from 12-3 at Hi-Wire Brewing in Durham. Ms and 2.0s are encouraged to attend.
NMS
This was my first Q of 2019, and as always it was an honor to lead a great group of men. Cheers brothers, SYITG!