Groundhog Day

QIC: Fissure
Date: 02/02/2019
PAX: 9-Volt, Blowout, Bubbles (Respect), Deep Dish, Fastlane, Peaches, Rug Doctor (Respect), Sidewinder (Respect), Threeskin
AO: The Battery

Conditions

30s and DRY which is really something for these Cleveland men

The Disclaimer

Disclaimed


COP

Mosey to parking lot by ball fields via Sidewinder’s truck to unload 10 CMUs

SSH x 50 IC
3rd grade exercises x 10 IC
Windmill x 10 IC
Willy Mays Hays x 10 IC
Good Mornings x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC

The Thang

YHC q’d Hill City this past Thursday so the pax were in for a bit of a replay (hence today feeling a bit like the movie Groundhog Day for the q.  None of the pax were in attendance at Hill City so no harm no foul) this time we had the much heavier CMUs courtesy of Sidewinder/Rug Doctor instead of the varying weights of rocks at Hill City.

The Climb
10 Burpees, run 50 yards zig zag style around 6 cones and sprint back
10 Burpees, 16 Overhead Press with CMU, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses with CMU, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, 30 4C-Al Gores (60ish seconds worth), run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, 30 Chest Presses, run
10 Burpees, 16 Overhead Press, 30 4C-Flutter Kicks, run
10 Burpees, 16 Overhead Press, run
10 Burpees

We had time left for some 7’s with bent over rows (with CMU) and squats.  We ran the length of our still setup cones in between our reps)
Ditch CMUs and mosey back to the flags for mary

MOM

Plank high x 15 IC
Plank low x 15 IC
Shoulder taps x 10 IC
American Hammers x 10 IC
Leg Climbers x 10 each leg IC
Big boy situps x 10
LBCs x 25 IC
Plank High x 15 IC
Plank low x 15 IC

10 burpees to hit 100 for the day


COT

Similar to my q at Hill City, we highlighted effort throughout the workout.  We need to take full advantage of waking up early to get better physically.  It’ll bleed into other parts of our lives where we need to really bring it.  Work.  Family.  We should be holding each other accountable as well.  F3 is more than a workout.


Moleskin

YHC blames the darkness for choosing the absolutely worst concrete to place our cones for the workout.  Pure luck no one broke an ankle.


News

Q Schedule

F3 luncheon February 8th – Location TBD, tune to Fellowship channel