QIC: Candu
Date: 06/09/2018
PAX: Prosciutto, Laces Out (Respect), The Count (Respect), Ohms, Steam Engine, Sundance, Whittler, Ringwald, Best In Show, VSquared
AO: Landfill
70 degrees with a faint haze for 12 PAX searching for a <3 of Gold
Candu on Q > Not a professional > Own free will > push yourself > modify where neccessy > We’ll take ya to your car if ya get hurt
The Mini Mole
COP
SSH x 15 IC
Imp Walker x 15 IC
Windmills x 15 IC
Hip Thruster x 10 IC
SSH x 15 IC
Slow Squats x 10 IC
SSH x 15 IC
Slow Lunges x 14 IC
PeriFormis Stretch AKA The J-Dawg each leg
LBAC x 15 IC
Reverse LBAC x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Triangle Merkins x 10 IC
Dips on bench x 10 IC Pull-ups to Failure > 3 more partner assisted Chin-Ups to Failure > 3 more partner assisted
The Thang
Heart of Gold Mosey
PAX Pace Merkin Mile down Landfill hill Mosey > 25 Merkins > Mosey > 25 Merkins > Mosey > 25 Merkins > Lightpole > Mosey > 25 Merkins > Mosey
Grass Hill Merkin Jailbreak to first plateau > 10 Merkins > JailBreak to top of hill > 10 Merkins
Field Fatigue (aye!)
Indiana Jones Run PAX single files, Q begins run, back of the PAX sprints to the front of the line > Rinse Repeat > 2 Laps Walking Lunges Full > Mosey Back Reverse Walking Lunges Halfer > Mosey Back Karokee Down & Back Low Side Shuffle Down & Back Jailbreak Full Down & Back > Rinse & Repeat
Cooldown
Deep Squat Hold > Wheel Deep Merkin Hold > Wheel > Rinse & Repeat FlutterKicks x 35 IC
Moleskin
The Thang was unscripted due to my mama having a heart attack yesterday. Very appreciative of the supportive PAX, though I was impressed w/ my ability to wang the thang (trademarking that). I got all the emotions off my chest (whew!) and opened up about the experience. I’d like to credit F3 for improving my demeanor in tough situations. Thanks to all for the support. She gonna be aight, for now!
News
Laces Out to post in Dallas next week, safe travels!
TEEEEEE SHIRT TIIIIME Don’t forget to order ya F3Chatt Tee Shirts!!
Upcoming Qs
Rumor Mill swirling Prosciutto Qs on Monday at The Beast