3 PAX or EC 5K, 21 PAX for an imperfect Q on a perfect 61 deg morning. It has been 2.5 months since YHC has Q’d and I was a little worried that I would screw something up or not be able to bring it at a high level for the PAX. But the more YHC thought about it, I realized that every time I Q something doesn’t go as planned, or modifications need to be made for one reason or another, and the end result is often better than the ‘perfect’ plan going into it. And that was the theme of this workout. With that in mind, we got to work.

• Warmup
  • SSH IC x20
  • Willie Mays Hayes IC x10
  • Good mornings IC x10
  • AC IC x 20, both directions
  • Peter Parkers IC x10
  • Slow Merkins IC x10
  • Parker Peters IC x10
• The Thang
  • Mosey around the church to the steel pile
  • Partner up in teams of 2, size does NOT matter – both partners grab a piece of steel
  • Mosey to the bottom of the back parking lot (near the steel pile)
  • Round 1:
    • Partner 1 Lunge walk with steel up hill to the top of the parking lot – run back down, switch
    • Partner 2 does goblet squats – DORA to 100
  • Round 2:
    • Partner 1 bear crawl steel pull up hill to second island, run back down, switch
    • Partner 2 does  shoulder press DORA to 100
  • Round 3:
    • Partner 1 duck walk with steel up hill to the second island, run back down, switch
    • Partner 2 does Curls DORA to 150
  • BREAK: 20 SC Merkins
  • Round 4:
    • Partner 1 crawl bear steel pull up hill to second island, run back down, switch
    • Partner 2 does bent over rows DORA to 150
  • Round 5:
    • Partner 1 lunge walk with steel overhead up hill to second island, run back down, switch
    • Partner 2 does chest press DORA to 150
  • FINE: High plank to low plank (10 sec hold) SC x5; on the 5th ‘up’ PAX all out sprint to the top of the hill, run back down to grab steel and return to the pile
• Mary
  • Flutter Kicks IC x30
  • Box cutters IC x20
  • Bird dogs IC x10
• Announcements
  • RTP 2ndF Lunch is ON for today
  • Q school is coming up in BC – check slack for details
  • F3 Spring Baseball game is on March 16th – check slack for details
• COT
• YHC was on the IR for the better part of 2 months dealing with a nagging Achilles injury that got out of control. It required a lot of time away from F3 to rest and rehab and YHC missed the gloom like crazy. This group is such a positive force in my life and I am so glad to be back with my brothers. Thank you to the PAX who kept in contact and helped me get back into the fight. I appreciate you so much.
• For PAX that haven’t Q’d before or maybe don’t do it very often, please get your name on the Q sheet. None of us are professionals and we are all imperfect Qs. It is the PAX that make the workouts and F3 perfect, and we will help you along the way. Please reach out to the more seasoned Qs and ask for help.
• It was an honor to lead such a strong group of men today. Welcome FNG Flippin Chicken!

SYITG

OPEC