A late audible was called on the #F3Overdrive schedule and after running through a list of possible #Kotters to Q, YHC answered the call but left 11 unsuspecting PAX wondering who, or better what, they were in for on a steamy Friday morning at Sun Valley Middle.
After an unorthodox HairBand half mile, we circled up for the disclaimer and COT.
SSH X 20 IC
IW X 15 IC
LSS X 15 IC
Windmill X 10 IC
Merkin X 10 IC
The Thang
Partner up
P1 performs called exercise at curb while P2 runs to top of hill & performs called exercise. P2 returns, the flap jack.
P1 – 1-arm KB swings. P2 – Jump Squats X 10
Switch arms & flap jack
P1 – KB cleans. P2 – Side Lunge X 10 (each leg)
Switch arms & flap jack
P1 – KB snatch. P2 – Low Slow Squats X 20
Switch arms & flap jack
P1 – Goblet Squat. P2 – Merkins X 20
Flap jack & Repeato
P1 – Reverse Lunge w/ pass thru. P2 – CDD X 20
Flap jack
P1 – Single arm KB swings. P2 – CTD X 20
Flap jack
P1 – Flutter Press. P2 – Monkey Humpers X 20
Flap jack
Circle up for 2 Minutes of Mary
LBC IC X 20
Pretzel Crunch IC X 10 each side
The Moleskin
HB and I decided not to pre-tweet the Q for today’s workout with the expectation that the PAX would be curious enough to post and find out first-hand who was delivering the beat down. Curiosity got the better of 10 of them, and they all put in a solid effort this AM. The amount of sweat dripping on the ground was the side effect of their hard work rather than the humidity. Next time I decide to use Pandora’s Heavy Metal Workout playlist for a workout, I’ll be sure to add to the disclaimer that “music playlist and lyrics are from Pandora and not the necessarily the preference of the Q or F3” because some of the music was only recognized by Hair Band and some of the lyrics were not family friendly. The highlight of the morning came when Monkey Humpers were called. There was some mumble chatter about doing them by the road *in the daylight*, so YHC decided that if your MH was good enough to get a honk by a passing motorist, you could knock 10 off of the reps. #carrot Sadly, no honks
It was an honor to lead such a strong group and good to see some familiar faces and one new one putting in the work this morning.
Announcements
F3 UnionCo shirt order is coming to a close. Order yours today!
Shep has an upcoming OCR and is looking for PAX to join him
Next Friday, Byron will lead a KB clinic
Overdrive and Outland are OPEN for business next weekend. Great chance to EH a FNG
Conviction (new UC moderate AO) opens 5/31. Site Q’s are Bullwinkle, Jabberwokky & Playoffs
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