Hawk’s Nest Substi-Q
Date: 02/26/2019
QIC: Mermaid
Pax: Spack, Sprockets, Semi, Mermaid, Taco Stand, One Eye, Thunder Road, Pop Tart, Scratch/Win, Billy Goat, Puddin Pop, Hammer, Sardine, Revlon, Lewinsky, Thumper
No shovel flag as Hops is DR. 15 men and one QIC on hand to get after it, yet again, at Hawk’s Nest on the Latin campus. Thorough and invigorating disclaimer given with emphasis on personal safety and motivation for the next 45 minutes.
Thang
Mosey down Campus Dr. Right on trail to football field. Right past the field to parking lot. Circle Up
COP
SSH x 10/IW x 10/LowSlow Squat x 10/Mountain Climber x 10/Peter Parker x 10/Merkin x 15
Mosey behind the grandstand at the field and down the hill by the outbuilding.
Triple Nickel
Run up hill. 5 Burpees. Run down hill. 5 Burpees. 5 Reps
Mary to wait for six to finish
Mosey back up hill and continue behind the grandstand to the opposite end of the field to the bottom of the other hill.
Triple Nickel
Run up hill. 5 knee-slap Jump Squat. Run down hill. 5 Merkins. 5 Reps
Plank-o-rama to regroup the six.
Mosey back the way we came back to Campus Drive. Continue to the bridge and up to the Pavilion.
10’s
Find a bench. 10 Dips/10 Incline Merkins/10 Reps
Mary: Heels to Heaven x 20/High Flutter x 20
Mosey back down Campus Drive. Left at the bridge.
People’s Chair: RLH/LLH/RLH/LLH. Hold each. Drop as low as possible. Hold.
Mosey back up the hill around the football field. Out to the lot we did COP in. Plank start sprints x 2. Mosey back to launch.
COT
Moleskin
Utah asked YHC to take his HN Q today. And posted Fast Twitch instead.
Kept it simple today. Hills and some reps to get the heart rate up. 50 burpees done by a few of the pax. Several did zero burpees. Spackler has a golf tournament or something that precludes his doing of burpees. Others suffer ailments or simply don’t partake in burpees. Maybe Ickey’s Burpee-Free F3 movement is gaining momentum #modifyasnecessary
Solid crew at Hawk’s Nest. Some hard work was done. Fast Twitch guys were hitting the track so we were in close proximity for a good portion of the workout. Great to see Rachel back in the mix #kotters
YHC had to leave before COT to get kids to school as this AO is farther from home than most posts. T-claps to Puddin Pop for the takeout. T-claps to Purell for taking care of COT and name-a-rama.
Always enjoy and am thankful to lead an F3 workout. Good work today men.
Mermaid administrator
I’d like to start a movement to push back against the no burpee crew. Modifying is fine, but do something. A deconstructed burpee alternating between squats and merkins works. If you’re hurt, get better and then rejoin on the burpees. I agree they suck, but you’ll get stronger if you do them.
Mind your P’s and Q’s there Bareback. For the record, I did modify to squats and merkins today shockingly. Most of the time though, I really do enjoy walking in a circle, conversing with Puddin Pop and criticizing others’ burpee form – like Gloss’ downright awful form. You see, I’m there to make others get better. #unselfish
1st Annual Pinehurst Gough Cup. For true gentlemen, of course. 4 full days that not only test a gentleman’s golf skill but also mental fortitude and libation consumption strength to boot.
For those that want to see me off, I should be at DV tomorrow as Q – rain permitting. And there will be zero burpees called by the Q (for the Q).
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