Quarter Pounder With Toast

August 6, 2018

WHEN: 08/06/2018
QIC: Nickelback
PAX: Buffay, Muzungu, Toast McQueen, Pusher, Cortes

There is something special about starting off the week with an F3 workout. Mondays may bring extra stress for some, it’s completely understandable. The weekend might have brought extracurricular activities, with a little less sleep and perhaps a little more bubbly. YHC appreciates the opportunity of starting off the week getting after it with fellow F3 men to crush those excuses and cobwebs right off the bat. That’s what we tried to accomplish this morning.

Warm-up

  • Leg stretches- 10 count hands to the ground for 10 reps
  • WMH 3 count hold on each side for 10 reps
  • Baby Arm Circles 10 count and then reverse

The Thang

It was time to venture to some new territory.  We traveled around the backside of the pool doing the following:

  • Bear crawl around the back of the pool
  • Side plank walk down the hill
  • Mosey across the street
  • Side plank up the (bigger) hill
  • Side plank down the (bigger) hill
  • Crab walk to the park entrance

At the park YHC encouraged the men to get a non-traveling rock and setup 4 cones. Welcome to the Quarter Pounder!

Round 1:

  • Curls (10)
  • Bear Crawl to cone 2
  • Merkins (10)
  • Merkins again (10)
  • Bear crawl back to cone 1
  • Curls (10)

Round 2:

  • We switched rocks by moving down the line and crushed more Curls (10)
  • Bear Crawl to cone 2
  • Merkins (10)
  • Duck walk to cone 3
  • Monkey Humpers (10 in cadence)
  • Monkey Humpers again (10 in cadence)
  • Duck walk back to cone 2
  • Merkins (10)
  • Bear crawl back to cone 1

Round 3:

  • We switched rocks by moving down the line and YHC instructed the Pax to do either a curl or a tricep extension depending on the size of the rock: Curls or Triceps (10)
  • Bear Crawl to cone 2
  • Merkins (10)
  • Duck walk to cone 3
  • Monkey Humpers (10 in cadence)
  • Side plank walk
  • Line jumps (20)
  • Line jumps again 5 fast, 5 cone heigh jumps and 10 as high as possible jumps (all in cadence-it smoked us)
  • Duck walk back to cone 2
  • Merkins (10)
  • Bear crawl back to cone 1
  • Curls/Tricep extensions for 3 rocks until we completed the full tour of rocks

We were going to Ricky Bobby back to the flag but YHC called an audible and we carried a casualty instead. Toast McQueen was the casualty and we rotated a 3 man hold until we arrived back at Old Glory.

Mary

  • LBCs (20)
  • Scissors (10)

COT

  • Uncle Possum Triathlon this Saturday in Hillsborough sign-up on Slack
  • Prayers for Pusher’s sister-in-law and the Pax traveling

An honor to lead this morning.

-Nickelback