It was a balmy 54 degrees and thankfully the rain held off. YHC was worried the odd numbers would throw a wrench into his partner-work plans, but thankfully Frehley’s Comet came screeching into the lot as the clock struck 5:30. Diics given and away we went.
SSH x 25 IC
Peter Parkers x 15 IC
Hillbillys x 20 IC
Explosive Merkins x 10 civilian count
Much to the chagrin of the assembled PAX, burpees and hill-sprints on a water-logged hill were on tap first. Working in pairs, Partner 1 had to run up and down the hill 2x while partner 2 stayed behind and did burpees. Switch. Continue to alternate between burpees and running until each pair reached 100 burpees cumulatively. If a pair finished early, continue hill-sprints until all PAX complete.
Afterwards, we crossed Elm and ran to the rock pile at the base of the Murderhorn. Everyone grabbed a lifting rock, and completed 2 rounds of the following on my count:
10 Overhead Lunges (5 per side)
15 Bent Over Rows
20 Goblet Squats
Next we assembled at the base of the Murderhorn for a modified Triple Nickel of sorts:
5 Explosive Merkins at the bottom of the Horn, 5 more at the top of the Horn, 5 more at the bottom.
We then mosey-d back to launch for a quick round of sprints and bear crawls. Capped the morning off with Mary.
YHC learned an important lesson today. Promising loads of burpees in a pre-blast may have an impact on headcount the next morning. Collectively, we also learned that when doing Mary next to a pile of excrement, never lose sight of it, because you never know when the lights in the parking lot will go out, forcing you to guesstimate it’s location.
3 PAX rang in the new year in style at Arsenal this morning, one of whom (myself) still mildly hungover from NYE festivities. Grabbed the ruck sack and away we mosey-d to the football field.
SSH x 15
Hillbillys x 15
Low Slow Squat x 15
YHC planned a partner workout for the ages, one to tell your grandchildren about, however with just a trio of PAX, YHC was forced to call a Peyton Manning-esque audible. The outcome you ask? Each PAX was forced to complete a smoke show of a workout originally designed for two!
Each PAX grabbed a tire and lined it up in the end zone. Commenced to complete a Ladder (1-1, 2-2, 3-3, etc.) up to 10 and back down again of tire flips and merkins. After this, we used the hill behind the goalpost to complete a round of 7s (merkins and squats). With one bag between the 3 of us, we were to take turns lugging it up and down the hill during our 7s (although Atlas shouldered most of the load). After 7s were complete, we took a lap to the opposite end zone and back. We then completed another round of Ladders, this time consisting of tire flips mixed with squats. By this point, it was time to return the tires and mosey back to launch.
YHC concocted a workout more appropriate for an hour bootcamp. Ran out of time before we could complete the 3rd round of Ladders (although probably a good thing considering burpees were on-tap for that one). I was all excited to test out the new ruck sack I bought, but Atlas and Madame T ended up having to carry it more that I did, thanks for helping pick up my slack fellas. Having just started this past summer, I’m excited to begin my first full calendar year of F3. I’m looking forward to getting faster, stronger, better. Thank you to everyone for motivating me to get after it. Truly grateful. Happy 2020, see you in the gloom!
5 PAX showed up on a cold as hell late November morning at Tweet & Meat. DIICS delivered and away we went.
20-KB goblet squats
-1st round we did together, repeat 2x more OYO
7’s on the Hill (Merkins at the bottom, Squats up top. Oh yeah, and you have to take your bell/bag with you!)
Finished off by “Climbing the Ladder”, KB Thrusters and Big Boy Situps 1-1, 2-2, 3-3, etc. until 10. Saved by the bell, didn’t have to go back down the Ladder.
13 PAX showed up on a wet and soggy morning at the Maul. 14 if you include the parking lot street sweeper guy. Maybe we can convince him to join one of these mornings. I didn’t sleep a wink last night, like a kid on Christmas Eve, in anticipation of my VQ. DIICS delivered just like I’d rehearsed it, and away we went.
Mosey to lot in front of movie theater for a quick circle-up.
Mosey to hill adjacent to theater next to dumpsters. 11’s with Merkins at the bottom of the hill and Squats at the top. Mary if you finish early. Afterwards, crossed Elm for a nice downhill recovery Mosey to the bottom of the Murderhorn. Assembled PAX for Indian Run/Catch Me if You Can instruction.
Indian Run up Murderhorn and back to base.
Circled up @ base for one 6 minute round of Tabata burpees. 20 seconds of all-out work followed by 10 seconds of rest. Repeat for 6 total minutes.
With time running low, we finished up with you-call-it Mary
Takeaways from my first Q:
12 PAX showed up for the edjamaction of new Q’s. Free biscuits after. Thank you to Posse and Goodfella
-took a mosey around the parking lot, followed by some cadence tutorials (examples of good & bad)
-partner work followed by laps with incline merkins
-Triple Nickel (burpees, merkins, Rosalita)
Learned a lot, thanks to the expertise of instructors Posse and Goodfella