An intrepid 6 PAX started their day with a 5K EC. Of those, 5 remained for the ME, and were joined by 8 others for a total of 13 PAX gathering in the gloom. YHC is fairly sure there were 12 at the initial Count-off, but equally sure he had 13 names in Name-o-Rama at the end. The more the merrier! No FNGs today, so YHC gave a brief disclaimer and off we went!

Warmup

• SSH x30
• WMH x 10
• Imperial Walker x 12
• Little Baby Arm Circles x 15
• Reverse x 15
• Slow Merkin x 10

Thang

Every man grabbed a piece of iron from the pile and proceeded back to the main parking lot.

First up was a Mosey lap around the parking lot with the iron. You know, just to get the legs loose. Next, we held our iron overhead and went up the hill to the very top of the parking lot. The iron was put to the side for use later…

The PAX returned via Mosey to the bottom of the parking lot, on the curb, while YHC explained the Elevator Plan. The idea was to make it a little further up the hill with each set, stopping to do exercises at each island on the way, with various travel modes between islands. At each successive island, we doubled the reps. All single count and self paced. PAX held plank between sets to allow everyone to catch up.

Set 1

• Bear Crawl to first island
• 2 Burpees
• 3 Merkins
• 4 Squats
• 5 LBCs

Mosey back down

Set 2

• Set 1 again, then:
• Bunny Hop to second island
• 4 Burpees
• 6 Merkins
• 8 Squats
• 10 LBCs

Mosey back down

Set 3

• Sets 1 + 2 again, then:
• Lunge Walk to third island
• 8 Burpees
• 12 Merkins
• 16 Squats
• 20 LBCs

Mosey back down

Set 4

• Sets 1 + 2 + 3 again, then:
• Standing broad jump to 4th island
• 16 Burpees
• 24 Merkins
• 32 Squats
• 40 LBCs

Having made it to the top of the hill, we of course had to find a way back down. The PAX grabbed their iron that they had conveniently left at the top of the hill earlier, and listened to plan for the Iron Islands (GoT shout-out) as the way back down. This time, we only took one trip, straight down; no returning to the top after each island. Walk (or run, dealers choice!) to each island carrying iron, then perform the exercises at each island, with rep count descending each island

• First Island – Overhead Press x 25, Goblet Squat x 25, Curls x 25
• Second Island – Overhead Press x 20, Goblet Squat x 20, Curls x 20
• Third Island – Overhead Press x 15, Goblet Squat x 15, Curls x 15
• Fourth Island – Overhead Press x 10, Goblet Squat x 10, Curls x 10

Low Squat hold at the baseline while waiting for the 6. Shouts to Sawtooth for the idea to keep the iron on our backs for the low squat hold.

The PAX returned the iron, then headed back to Startex for…

Mary

• Ring of Fire – all PAX alternate high plank/low plank, changing after each man performs a 10 count
• Flutter Kick x 30
• Box Cutter x 20

Reminder from Misery that there are lots of spaces on the Q-sheet just begging to be filled. If you haven’t taken a Q before, Misery (or many other PAX, surely) would be willing to assist or Co-Q. For those that haven’t taken the plunge yet, I strongly recommend giving it a shot. Part of what makes F3 go is the shared leadership that we all take ownership of. The F3 Nation website has a nice primer on how to prepare for your first Q (also a good refresher even for veterans!) https://f3nation.com/a-guide-to-your-first-q/

As always, it was a honor to lead this morning. SYITG!