Last week was YHC’s first Falcon post since F3 resumed. Good times as always. OPEC, that week’s Q, later posted the following on Slack: “We need a Q for next week and after that it looks pretty bare. For all The Falcon regulars and Cosmo, please find a time that works and get your name on the Q sheet!”
You have insulted my honor, suh! Pistols at dawn!
Or, you know, could just pick up this week’s Q.
Went for the gusto and joined Castaway, Botched and Barksdale for EC Manmakers. The best EC, IMO, great mix.
Once Misery finally showed up we could get started.
Standard warmup, then moseyed to far hill
THANG
Bear crawl to bottom of the hill
Crab walk halfway down straight away
Quick round of 30 Dips
Broad jump rest of the straightaway
Bottom 20 merkins, Run to Circle 10 merkins, Run to Top 10 merkins, back to Circle 10 merkins, 10 more merkins at bottom, low plank
Bottom 20 jump squat, Bunny hop to circle 10 jump squat, Backwards run to top 10 jump squat, Run back down 10 jump squat, Run to bottom 10 jump squat, low squat hold
Recovery lunge walk to circle
Went to MARY to give the legs and lungs a break
- LBC X40 IC
- Homer to Marge X 40 IC
- WWII X 40
- Flutter Kick X 40 IC
Then finished leg day
- 40 jump squats
- 20 slow squats IC
- 20 lunges IC
- 1 minute of back and forth hops
- Al Gore while each PAX ran around the circle. Modified to alternating jump squats and squats about halfway through
Just enough time to mosey back home for
COT
- Due to popular demand, Romper Room is going weekly. 0815 every Saturday after TBL. Botched and Co. have the Q this week.
- YHC’s 2.0 Houdini is actually Qing TBL this week. Guaranteed PAX of all ages will get their money’s worth. Might be a good time for PAX with older 2.0s who’ve never done a regular F3 workout to come check it out, then stick around for Romper Room. An hour 45 of good livin’ and family fun.
- Falcon Q sheet still could use some sign-ups. Don’t make OPEC shame you into it.
MOLESKIN
Really strong group of men today. YHC promised a leg-heavy workout with no burpees and felt pretty good about how it turned out. Props to Castaway and Scapula for getting 5/6 of the way to a six-pack for the week.
Great fellowship at coffeeteria afterward with Misery, 2Ply, Funyun, Castaway, The Exchange, Richard Simmons, TB and Exhibit A. Despite YHC’s inability to take a decent group selfie. Til next time, aye!