Step Up and Q

Step Up and Q

PAX: Purple Haze, Escargot, Torpedo, Brilleaux, Deadbolt, FNG (9-Mile), Frehley’s Comet, Snuka, Dr. Belding, Uncle Phil, Scabby, Lorax, Mermaid

Scheduled Q, Swiper, got pulled away by work obligations. YHC attempted to shift the schedule to find an alternate Q, to no avail. Bunch of guys running the P200 and on Spring Break. Deadbolt from F3SouthWake (Fuquay-Varina/Holly Springs NC) was in town and brought an FNG. Glad to have them. Thorough disclaimer given and the call given for a few men to step up and lead segments of the workout. YHC took the lead to start.

Mosey to Tartarus and up the ramps to the top. Circle up.

COP

SSH x 10 IC

Imperial Walker x 10 IC

Low Slow Squat x 10 IC

Merkin x 10 IC

Alternating Shoulder Tap x 10 IC

Alternating Hip Slaps x 10 IC

YHC asked for a volunteer Q. Scabby stepped up.

Mosey down the stairs to ground level, up through campus to the picnic tables at the front of school.

Bench Set

10 Jump Up/10 Dip/10 Derkin

We did this 3 times. Scabby lead plank-o-rama after each round.

Mosey North on 51 to the shopping center at Carmel/51. Partner up.

Partner Swaps

Partner 1 runs up stairs and over 2nd floor walkway. Down stairs and back to Partner 2.

Partner 2 does called exercise. 3 rounds.

1. CDD
2. Squat
3. Merkin

YHC led Mary-Flutter x 20 IC/Dolly x 20 IC

PAX asked for a volunteer. Lorax stepped up.

Mosey out of the parking lot past the traffic circle down to McMahon. Take a right. Continue to rock pile. Grab lifting rock. Find partner.

Partner 1 runs up McMahon. Left up thoroughfare around traffic circle and back to Partner 2. Partner 2 does called exercise. 4 rounds.

1. Tri Extension
2. Overhead Press
3. Curl
4. Deadlift

Q back to YHC. Mosey down Little to launch lot.

Burp-N-Merk to close us out. Burpees with ascending number of merkins from 1-10.

COT

Moleskin

Big welcome to Deadbolt and FNG 9-mile. Deadbolt was in from SouthWake. Usually posts Rock Hill when in town. Brought 9-Mile, who hails from the suburbs of Detroit, also in town on business. Glad to have them both join us. 9-Mile has a workout group up in MI. He notes that they do similar type workouts. He is in good shape.

Kotters to Uncle Phil. Good to see him in the gloom.

T-claps to Scabby and Lorax for stepping up to Q parts of the workout. F3 is a group of participant leaders. We all need to be ready to lead in the moment. Thanks men.

Glad to have Haze back out at a boot camp. He brought some mumblechatter, as usual.

Hops was HC yesterday. Coming off IR. My actual text string with him, in part:

Hops-Was going to wait and test knee on a run Saturday/Sunday; but I’m itching to get out there…

YHC: Post Centurion. Will make sure it is a good one. Can always stop if it hurts.

Hops: Will do

Hops: HC

YHC: Puppy is letting you HC these days?

Hops: Yep! Much rejoicing on that front

Puppy for the WIN. Next week it is, then. Glad he is ready to come off IR.

Strong work today men. T-claps to Lorax for the takeout.

Announcements

Dash for Downs-TOMORROW-Blakeney. Speed for Need will have 6 chariots.

Serve opportunity in Metro. Local school has approached F3 and asked for mentorship through a workout for the boys. Torpedo mentioned this. Look to f3metro.com for details.

Escargot on Q next week. Former site Q takes the helm for the first time in quite a while.