Default Q

Default Q

9 guys decided to post and see what YHC had to offer this morning.  I couldn’t get the 4th quarter Q schedule done in time for October, so having to piece things together for a couple of weeks.  And since nobody was lined up for today, YHC was the default Q.  I think all left satisfied…this is what we did after I planted the shovel flag.

Warm-up lap around field

COP

• SSH x15
• IW x15
• MC x15
• Merkins x15
• Squats x15
• Heels to heaven x15

Ladder on football field

5 exercises of varying counts followed by varying distance sprints (or whatever speed you can muster).  The exercises were: burpees, squats, merkins, knee tucks, regular sit-ups

• First set – 3 reps of each followed by 20 yd sprint and back
• Second set – 6 reps of each followed by 40 yd sprint and back
• Third set – 9 reps of each followed by 60 yd sprint and back
• Fourth set – 12 reps of each followed by 80 yd sprint and back
• Fifth set – 15 reps of each followed by 100 yd sprint and back
• Sixth set – 12 reps of each followed by 80 yd sprint and back
• Seventh set – 9 reps of each followed by 60 yd sprint and back
• Eight set – 6 reps of each followed by 40 yd sprint and back
• Ninth set – 3 reps of each followed by 20 yd sprint and back

Head over to the wall for recovery peoples chair (w/ 25 air presses IC)

Hot mile

Hot lap / 20 x LBC

Hot lap / 20 x Squat

Hot lap / 20 x Flutter

Hot lap / 20 x Merkins, 20 x Wide-arm, 20 x Diamond

Done – mosey back to launch point

M-skinny:

We’ve officially jumped from summer to winter…from 70+ degree temps to 40s.  Anyone know where fall went?  I know it was cool this morning but I was still very surprised that I was the only pax wearing short sleeves.  Really?  It isn’t THAT cold.

Good to see Retread out at The Charge for the second time.  I think he liked our accommodations, as he should – it’s quite a fancy place.  Cowgirl and Funky Cold seem to be settling back in at The Charge.  Each after a hiatus for different reasons.  Good to see Voit too – looking forward to having you lead again as the fall school sport schedule lets up a bit.  Tesla and Pigskin were showing us why we need to respect…also pushing hard this morning.  Tulip was out front a lot this morning….looking strong out there!   I believe I saw Floatie move out front a bit during the hot laps too – nice work!

Fourth quarter Q schedule is still coming together.  Please reach out to me if you’re interesting in leading – andersbt@icloud.com

It was fun this morning men!  Thanks for the honor of leading.  Tesla – thanks for the strong prayer in COT to take us out.

Announcements:

• 10/22 – Southern Discomfort Preblast – http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/