YHC is embarking on a Freedom Five Pack of Qs. I will be Qing a site a day from Monday to Friday. One of the great things about F3 for YHC has been growing in fellowship as well as fitness, and to further that, YHC wanted to pair up with a CO-Q that has been doing this longer, and likely better, than YHC. Cue the one and only Dueling Banjos to come in and bring a different, but equally brutal Q style. YHC highly recommends the Co-Q as a way to add to your leadership and fellowship arsenal.
3 PAX kept the jungle alive this morning, and then 19 PAX came in for a ME that was sure to not disappoint, if one was looking for an unreasonable amount of triceps and shoulder work followed by a burpee laden take on Ultimate Frisbee.
The Warmup:
SSH x 25
Arm Circles F&R x 10
WMH x 10
IW x 10
The Thang:
Part 1:
Crab/Bear
For the first half of the ME YHC decided that centipedes would be the theme of the morning. The PAX split into 2 lines and assumed the reverse plank position. A centipede style crab walk was done to the far end of the parking lot (this was far worse than it may sound, the mumble chatter was not favorable). A few PAX must have been clairvoyant as they modified to bear crawls.
Once at the far end of the lot we grabbed some curb and did 20 curb Urkins.
Time to head back the other way. Our future seeing PAX had it right as a centipede bear crawl was how we got there. Once complete 15 curb Urkins were done.
That took all of YHCs half of the workout, it was time to turn it over to Dueling Banjos.
Part 2:
Ultimate F3 Frisbee – Skins vs Blouses
Divide up. Ultimate frisbee rules with the addition of a couple F3 modifications.
1) After every pass, the entire pax does 1 burpee (faster the burpee, the faster you can throw, get open, or defend).
2) After a dropped pass, the entire pax does 3 burpees.
3) After a score, the entire pax does 10 merkins OYO.
{Not long into the game it became apparent that keep track of the teams was impossible, so the game became skins vs blouses (shirts for those that are not Chappelle Show fans).}
After about 10 minutes of playing, Dueling Banjos realized that the PAX was really rusty at throwing a frisbee and there were far too many burpees happening. For the remainder of the game, we dropped down to 2 burpees on dropped passes and 1 squat on a completed pass. Game won by the skins.
Mary:
LBCs x 15
Right-side LBC x 15
Left-side LBC x 15
Heels to heaven x 30
Crucifix hold ring of fire x 5 counts per pax
Flutter kick x 20
CoT:
Announcements:
YHC is embarking to Q 5 sites in 5 days this week as a freedom five pack. Come join YHC at The Jag, The Big House, AMRAP, and The Wall as we all find out if I am capable of coming up with 5 workouts or if re-runs will commence.
BoM:
YHC has only been able to get one five pack completed since joining F3 almost a year ago. Time is short and the mornings have to be divided up in the Griswold residence. This seemed like a great way to force the five pack. It also was a great opportunity to push myself to lead more and grow in that role. As always it is an honor to lead you men, and I look forward to having you join me for the rest of this five pack.