12 Pax showed up this morning for the first of many cold starts. YHC was only missing a hat to be completely covered and was also excited to get back to the Rubicon for a Q. Glad those Q sheets are out there so there can be a good rotation on Qs and guest Qs every now and then (like once a month for myself)
5:30 hit and we moseyed
We took the long way around to end up at the top of the hill next to the FOD where we began what I guess you could call a warmup… In between each exercise in cadence we either ran down or up he hill.
- Merkins – 15
- Carolina Dry Docks – 15
- Diamond Merkins – 10
- SSH – 25
- Flutter Kicks – 25
- LBCs – 25
- Peter Parker – 20
- SSH – 25
- Squats – 20
- Monkey Humpers – 20
- SSH – 25
To the Field of Dreams for the Thang
Lined up on the outfield foul line we began a set of 11s
Starting with 1 Burpee then bear crawl halfway across the field and run the rest finishing with 10 crunchy frogs.
YHCs hands/gloves were getting wet with the bear crawls and it was extremely cold. Audible to just run across the field for the remaining sets.
Miller Time finished up and proceeded into an air chair, but after YHC finished and caught my breath I called for flutter kicks for the 6. We made it to 50 count IC and everyone thought we would stop, but the six wasn’t in yet. So we continued until T.O. finished who I am sure was jealous that he missed 70?… flutter kicks. I lost count.
Since we nixed the bear crawls we had time remaining and there was a large raised flower bed with our names on it.
- Step-ups 20 count oyo
- 10 derkins
- Step-ups 15 count
- 10 derkins
- Step-ups 10 count
- 10 derkins
- Step-ups 5 count
- 10 derkins
Mosey back to the flag for two rounds of merkin ring of fire and time expired.
Announcements:
- Caney Creek needs a few more Qs before some of the NLB guys step-up
- I say forced encouragement never hurt anyone
- Golf Outing tomorrow at 12:30, get with LawDog? maybe…
- Q for Rubicon needed next Tuesday – someone step up! or become forced encouraged (looks like Zima got it)
- Q sheets for the Rubicon and Widowmaker are accessible through f3alpha.com (and the Wreck) Take a look at the dates and get your name on there. F3 is built on alternating leadership. Don’t become the guy that just shows up for a workout. Be the guy that steps out of his comfort zone and leads a group of men through the worst you can throw at them. If you want to get creative, get creative or just do a deck of death for simplicity, whatever you do, do something and don’t let the other guys get burnt out on Qs. How about if the Rubicon can fill the Q sheet out through the rest of the year by the end of next week’s WO (10/26) I will show-up on 10/31 and do burpees for the duration of the WO.
- Twitter Q needed in place of DC2. If you have an interest, reach out to someone and we will get you hooked up.