“To be an uncommon man, one needs to do uncommon things.”
My last Q was an OTB expansion with the men of Oak Park IL (F3 Chicago). That was March. We are nearly in September. Who would have ever guessed back then that we would be where we are today? Y’all can thank Splash for asking me to Q this am during Mystery Q month @ Thickbush Central. Or not.
WARM UP
SSH->AYG Sprint->SSH->AYG Sprint->Merkin->AYG Sprint->Merkin->AYG Sprint->BW Squat->AYG Sprint->BW Squat->AYG Sprint->LBC->AYG Sprint->LBC
All exercises, x15 (SC, except LBC, Cadence). A couple rounds of burpees thrown in coz I was starting to fall back asleep.
Run to Woods Playpen
MAIN EVENT
Divide into 6 Groups. There are 6 stations. Exercises to be performed at each station is as follows:
6) Shoulder to Knee Taps, x10 IC
Get through as many rounds of the above as possible. Goal is 6 rounds. I placed myself in the group with our FNG this morning to give him a proper and hospitable welcome. As such, we toned things down a bit pace wise and got through a fairly respectable 5 rounds. On round 3-4, our FNG peeled off to spill merlot. Like my old X-Country coach used to preach, if you ain’t puking, you ain’t working hard enough. Well done, FNG.
Burpees, SC
Mtn Climbers, IC
Merkins, DC
Jump Lunges, 1-2
High Knees, 1-2
COT/BOM
Announcements
– F3 Chat gear avail. Deetz/link on Slack. You have two weeks to get your order in.
– Tibbers this Sat, Iron Pax & Yoga. EC 0530. ME 0630.
– Invite to join me (Grunge) for my BC DIY 100 sched for 10/10. Run as much or as little as you want. Or not.
Name-o-Rama
– Wilkommen FNG Kingpin
BOM