Star Force

February 24, 2022

WHEN: 02/23/2022
QIC: Cortés
PAX: Nubbin, Denali, Milton, Halfback, Nickelback, Toast McQueen, Roy G Biv, Bedpan, Elf, Busch League
ME HEADCOUNT: 11
EC HEADCOUNT: 1

YHC has been MIA lately, prioritizing family for a season and still trying to deal with/cope on how to keep family as safe as possible from COVID exposures with a little one who is not quite old enough to be vaccinated yet. But some of those reasons end up sounding like excuses so to keep busy and accountable I signed up for PF Horizon with plans to complete another DC star course with F3 brothers in May.

After a great turn out for The Wolf and the open Q sheet YHC grabbed it and set the pre-blast to bring your own block/weight/ruck for the workout.

Warm Up

Fellowship lap around the parking lot

LBAC (IC) Forward then Reverse

WMH (IC)

Annie (IC)

Hillbillies (IC)

The Work – Stations marked with cones in a star pattern (~50 meters apart) each station completed together

  1. 15 Upright Rows
  2. 15 Curls
  3. 40 Hip Thrusters (weight on hips)
  4. 20 Monkey Humpers (rounds 2 and 3 Modified to 20 line jumps (IC))
  5. 25 KB/Ruck swings

Travel between stations was:

1-2: Bear Crawl or Lunge walk (rounds 2 and 3 modified to only Lunge walk)

2-3: Weight overhead

3-4: Squat side shuffle right side lead

4-5: Squat side shuffle left side lead

5-1: Weight overhead

Fellowship jog between rounds

Mary

It started raining during round 2 and then more rain during round 3 thrusters, since it sounded like everyone enjoyed laying on the wet pavement, we moved to the incline going to the track.

10 leg lifts first set legs downhill and finished with 10 more legs uphill.

COT

Prayers for Muzungu’s wife who recently had surgery

Run for Malawi, Nubbin interested in getting a Hillsborough team together (hit him up on slack)

As always an honor to lead and if it were not for F3 brotherhood YHC would NOT be up and lying in the rain before 6am. SYITG