PAX: Tubbs, Ringwald, Bogey, Laces Out, Ohms, Vila, Wort, Best in Show
AO: Hill City
44 Degrees, Dry, and Starry
Returning from a short hiatus after my family celebrated the birth of our second child the Disclaimer was delivered with excitement and anticipation for YHC’s first Q in a couple of weeks.
Kick off the COP with a short Capri Lap adding in backwards run and Karaoke and settle back in at the base of Mt. Midoriyama
SSH x 15, Finkle Swing x 15, SSH x 15, IW x 15, SSH x 15, HK x 15, WHK x 15, AK x 15, SSH x 15, Squat x 15
Mosey to the Great Hall
Plank( all held IC x 10), Merkins x 10, Plank, CDD x 10, Plank, Mountain Climber x 10, Plank, Pickle Pounders x 10, Plank
Take a short mosey over to the middle lot
This is kind of like a Jack Webb but different, broad jump to the first line execute 1 merkin run back to start. Broad jump to the second line execute 2 merkins run back. Repeat until all pax have reached the end. In our case this was up to 10.
Dip Ups at The Swamp
Ascend the big steps executing a box jump between each step and 1 bench dip, add one bench dip with every step until all pax have reached the top. In our case that was 18 bench dips at the top.
Pax were instructed to stick together for all Hill Work
- Lunges to the top
- Step and Squats called by the PAX
- Right, Squat, Left, Squat
- repeat to the top
LBC x 25
Hello Dolly x 15
Flutter Kicks x 15
American Hammer x 15
Leg Climber x 15
Heel Taps x 15
Don’t forget the Fundamentals:
What is the Mission of F3?
Plant, grow, and serve small workout groups for the reinvigoration of Male Community Leadership. Free peer led boot camps almost everyday of the week.
What is the Creedo?
Leave no man behind, but leave no man where you found him.
What are the Core Principles?
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
- Run/RUCK days starting on Mondays 0530 @ the Griff
- Run/RUCK days starting on Wednesdays 0530 @ Beast Ridge
- August: Go-Ruck Tough
- September: Tough Mudder
Prosciutto at The Landfill 2/3