Stacks on Stacks


QIC: Angus
Date: 05/24/2018
PAX: Laces Out, The Count, Flemish, Colonel Mustard, Prosciutto, Sidekick, Fissure, VSquared, Best in Show, Free Candy, Picasso, Ohms, Chief, Wort
AO: Hill City

Conditions

– Cool and Dry.
– 68˚
– Dew on the ground
– Clear Eyes, Full Hearts


COP

SSH x 20
HK x 15
SSH x 20
WHK x 15
SSH x 20
Ass Kickers x 15
SSH x 20

Infinite Plank
Plank IC
Merkins x 10
Plank IC
Carolina Dry Dock x 10
Plank IC
Mountain Climbers x 10
Plank IC
Pickle Pounders x 10

Shoulder Blasters
Little Arm Circles x 12 (fwd)
Little Arm Circle x 12 (bwd)
Cherry Pickers x 10
Chinooks x 10
Cherry Pickers x 10
Overhead Claps x 10
Cherry Pickers x 10
Shoulder Press x 10

The Thang

The Big Mac 
First, ask why its a Big Mac and not a whopper. Because of the special saaaaauce.

Grab a buddy.

Buddy 1 holds plank while Buddy 2 performs [Exercise 1].

Once Buddy 2 completes [Exercise 1] he proceeds to [Exercise 2] and Buddy 1 begins [Exercise 1].

Repeato around 4 corners — Buddy 2 should complete and hold plank while waiting for Buddy 2 to finish. Specify the Rep and Exercise for each corner.

Exercise 1 – Corncob Merkin (x5)
Exercise 2 – Wide Merkin (x10)
Exercise 3 – Incline Merkin (x10)

Exercise 4 – Decline Merkin (x10)

Buddies should be communicating with one another through the routine. Take ten count together if needed. Each pair gets 1 ten count to use at their discretion.

Rocks and Rails

Buddies split up — while 1 does Rock work the other does Rail work and flip flop.

Rail Work
Pull-ups x 10
Chin-ups x 10
Squats x 10

repeato x 5
(around the 3rd Rep we knocked it down to 5)

Rock Work

Top Curl x 10
Bottom Curl x 10
Full Curl x 10

Reverse The Big Mac


Moleskin

Today YHC communicated what it means to be a Q

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

We have an opportunity and an obligation to continually work to improve ourselves to be prepared for expected and unexpected outcomes. For this we have the Qsource as a resource in learning and improvement.

Go and dig into it — see what you come away with. If you have a difference of opinion, good. Take it to your fellow PAX, take it to your Nantan or AOQ, or take it to Dredd on twitter and let the Nation get better along the way.

Go and dig into the Qsource

News

MEMORIAL DAY CONVERGENCE
05/28
Hill City (at the Blue Rhino)
0530 to 0630
Angus, Steam Engine, Best In Show, and Whittler on Q

TRAINING DAY
6/23
The Landfill
0700 – 0800
Knoxville crew coming to run a Q School

FBC at Karl’s
0600
5100 Hixson Pike, Hixson, TN 37343