I’ve never Qd the Mustang before (and honestly have only posted there once). I like to say that this is because I was the Wall Q (competing Friday AO in BC) which is partially true, but I also preferred the 15 minutes of extra sleep the Wall afforded me. But I owed Dueling Banjos and was happy to return the favor.
Little did I know that Zook’s pre-blast would prove prescient today:
The Mustang was competing with Marky Mark’s 5 year anniversary Q at The Wall so I anticipated a light turnout. 5 PAX arrived for the 530 start and we were off:
Warm up
- SSH x 20 IC
- Good Mornings x 10 IC
- Arm Circles Forward x 10 IC
- Arm Circles Reverse x 10 IC
Thang
Inclined Indian Bear Crawl
- Single file plank line up the stairs
- Last guy bear crawls to front and yells “go”.
- Next guy in line craws to front until everyone finishes.
Four Corners Escalator
It turns out that the school locks the soccer field so my original plan was out the window. Alas, there was an open field directly behind the school that made a fine substitute.
- 10 slow merkins
- 10 slow merkins + 20 WW2
- 10 slow merkins + 20 WW2 + 30 Sumo Squats
- 10 slow merkins + 20 WW2 + 30 Squats + 40 Overhead Claps (single count)
- 40 Overhead Claps
- 40 Overhead Claps + 30 Squat
- 40 Overhead Claps + 30 Sumo Squat + 20 WW2
- 40 Overhead Claps + 30 Sumo Squat** + 20 WW2 + 10 slow merkins
** Uh-oh.
I threw my back out about halfway through the final sumo squat set. I knew exactly what happened since this was my 4th of 5th lower back episode but my first in the 2.5 years I’ve been doing F3. In fact I attributed the lack of recurrence over this time to F3 directly (increased core strength, 15 pound weight loss). So it was discouraging to say the least but I’ve been here before and will hopefully be back at it in 4-5 weeks.
Mary
- Flutter Kicks x 20 IC
- Peter Parker x 10 IC
- Parker Peter x 10 IC
- Ring of Burpees (3)
Announcements
- Congrats to Zook for 16 years of marriage. So glad to hear the PAX celebrate lengthy marriages, particularly given the divorce rates these days.
- First annual beer mile on Saturday, 6/8 at Cougar AO. Drink a beer, run a lap x4.
- Basecamp will move from 6am to 7pm next Saturday for cooler ruck challenge. In short, 8 PAX carry a cooler full of ice and beer at least 3 miles and then celebrate their achievement by drinking them all.
COT
First day of Summer for most kids in Chatham County. Summer is a time of such joy for kids and often a lot of misery for parents of said kids. But remember, time is fleeting so savor the moments, stay safe, and have fun.