Substi-Q = Surprises for the PAX and motorists

Substi-Q = Surprises for the PAX and motorists

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