Your YHC woke up in a panic at 6:28AM…not the way you want to start a Q day. I rushed through the morning routine and pulled in the parking lot with about 9 minutes to spare… and I was the first one. Splendid. It was COLD… car said 13…I was absolutely not going to check and see the wind chill…din’t matter we would stay moving. It did not take long for the rest of the PAX to arrive, and we all stepped out in the cold to conquer the Fog.
6:59AM- disclaimer was given. We circled up to start our warm up and counted off…8 HIMs in the cold brisk air… good number for a partner workout.
Number 2 (R)
SSH x 50 IC – yours truly had a brain freeze mid count and threw a juke move, which we powered through.
Toy Soldiers x 15 IC
Michael Phelps OYO
Downward Dog-> L/R-> Runners Stretch : Repeat oppo side
Partners were picked and we were off on a mosey for Thang 1 to the Fountain.
P1: 30 Merkins
P2: 30 Squats
P1: 30 Dips
P2: 30 Decline Merkins
After this, we ran to the bottom of the bridge and lunge walk to the top, at top switched to a bear crawl down to the bottom and plank for the 6th (no man left behind).
Thang 2: Mosey to the 64 underpass – on the way we were treated to a beautiful sunrise which all acknowledged… nice to be ITG and actually see the sun for a change. Once at the underpass:
Exercises: 100 Merkins/ 200 squats/ 300 Flutter Kicks
P1 AMRAP the above while P2 ran to the top of the bridge. Continue until all reps are accounted for. This didn’t go as smoothly as I would have liked, but some people in this group are beasts …T-Claps for putting up with my shenanigans.
Thang 3: Mosey to the coupons – side note: F3 is made up of all kinds, we have some runners, and those that are not runners, and it’s what makes this group so damn awesome. No man ran solo in the 3.5 miles we covered this morning. Leave no man behind.
P1: 30 Curls
P2: 20 Lion Kings
As a Group to finish out the day – 20 Head, Shoulders, Knees, and Toes w/ the coupon. Found this on the F3 Exercises page – think ground to overhead press, but slow and controlled. I was surprisingly sore from this. We finished with a few more minutes so we ran back the curls (for the girls), put the coupons up and headed back to the flag for some Mary. V-ups c/o Mr. Kotter, there was another one, but my mind has gone blank after Nino made us do windshield wipers (full blown torture for me). I called Pickle Pounders for the last minute.
Intentions: for the families and friends of those in the crash in St. Louis. My friend and colleague who has an infant in NICU. Jitterbugs daughter had a big day on Saturday in AZ.
I can’t thank the members of this group enough. It’s an honor to lead a WO, where men come out and push themselves to get better. Thanks for the opportunity, it’s a privilege.