The first post from YHC was on 7/16/18 right here at #theeagle. Back then, the thought of taking the Q seemed far too intimidating to even contemplate. But the more I posted, the more comfortable the possibility became. The original plan was to take on my VQ on 10/15/18 for a pseudo 3-month F3 anniversary beatdown. Unfortunately, YHC has to take his written Board Exam next Monday morning so that day is out; decided to celebrate slightly early instead.

YHC often takes his 2.0s to the Creekside Elementary playground on weekends, and so has had time to peruse the landscape in full daylight. When I noticed the large number and wide variety of Rocks dotting the landscape in the woods, the beginnings of a Q-plan were hatched.

To start, 4 PAX got some EC in with a 5:00am EC Ruck; They returned juuust in time to join YHC and 10 other PAX (totaling 15; math) for his VQ beginning at 5:30am. Forgot to ask up front, but turned out there were no FNGs anyway, so off we go.

Warm Up:

• SSH x10
• WMH x10
• SSH x20
• Good Mornings x10
• SSH x30
• Slow Merkin x10
• SSH x40

I’m still relatively new around here, but I believe those SSHs make up a “Divided Coco”.

The Thang:
Count off by 4s to divide into 4 groups, then mosey to the school track to explain the ME.

Fortunately, 7 good size rocks had migrated out of the woods to the playground area and formed themselves into a circle in anticipation of the PAX’s arrival.

• Circuit of Rock
  • two workout stations around the Creekside track. First station at the playground with the Rocks, second station on the opposite side (for those that haven’t been to #theeagle, the track is not exactly regulation; it is roughly 225 meters).  At any given time, 2 groups exercising at a station and the other 2 groups traveling between stations. Once every man in the traveling group arrives at the next station, release the group that is exercising and take over. At the station, AMRAP the designated exercise until the next group releases you. Rinse and repeat until the Q calls the halt.
• Round 1:
  • Station A – bent over Rows with a Rock
  • Station B – Diamond Merkins
  • Travel – A->B forward run; B->A backward run
  • Each group completed the circuit 3 times.

Recover

• Round 2:
  • Station A – squat thrusters with a Rock
  • Station B – Carolina Dry Docks
  • Travel – same
  • Each group completed the circuit 2 times.

Recover; 10 count x 2 this time

• Round 3:
  • Station A – curls with a Rock
  • Station B – Hand Release Merkins
  • Travel – still the same
  • Each group completed the circuit 2 times.

All gather back together at the playground. Pair up, size matters.

• Partners complete 1 full lap doing a Buddy Carry; switch partners during the lap as often as needed.

Final “exercise” is to put the Rocks back in their home in the woods. Then mosey back to the Shovel Flag for…

Mary

Reversed the theme from the SSHs in the Warm-up to get us to a total of 100 cadence count LBCs

• LBC x 40
• Flutter Kicks x 10
• LBC x 30
• Hello Dolly x 10
• LBC x 20
• Boxcutter x 10
• LBC x 10

Name-o-Rama/COT

• No prayer requests or announcements.
• Ocho took us out today. YHC is humbled and grateful to be a part of F3, and to be able to lead this fine group of men this morning in the gloom.