YHC signed up for a bunch of Qs this week with the express purpose of avoiding laurel-resting following the Custom. (First, know thyself…) So seized the opportunity for my Eagle VQ, aka The Veagle Q. Not above a theme, but opted to keep things very simple today.

YHC joined up with four much faster PAX for an EC 5K. Returned in time for a quick breath and some fluids before the ME commenced.

WARMUP

-SSH X 20
-5 burpees OYO
-Good morning X 10

-5 penalty burpees for one late arriving PAX
-Willie Mayes Hayes X 10
-Slow merkin X 10 IC
-Peter Parker X 10 IC

THE THANG

Mosey to track

Partner up for the true F3 classic, B.O.M.B.S.

One partner does a lap while other partner does exercises. Each partner set got (at least) a total of:
50- Burpees
100- Overhead Claps IC
150- Merkins
200- Big Boy Sit-ups
250- Squats

(YHC was laboring, so appreciate the team knocking out those last 80 squats together.)

Head to pull up bars for a version of Robbie Miller WOD

Circuits of:
-6 pull ups
-6 mountain climbers IC
-6 flutter kicks IC
-6 8-count body builders
Got four sets in before moseying to main parking lot for Mary.

MARY

-Heels to Heaven X 30 IC
-American Hammer X 15 IC
-Plank ROF 5 merkin

COT

Beano gave props to organizers and participants in Saturday’s 2nd F event.

No prayer requests.

YHC took us out.

BOM

Always grateful for the opportunity to lead, and doubly grateful for the pick-up-the-six ethos of F3, as YHC needed it today. Was thinking afterwards about the rucking mantra of “It pays to be a winner.” In our thing, winners just get a bunch of extra squats! Aye!