• When: 2019-09-14
  • QIC: Alter Boy
  • The PAX: Commodore, Wu Tang, High Rise

BLACK MOUNTAIN workout at Black Mountain!

YHC was grateful to the #GreyEagle pax for arranging a workout today when they usually do not have a Saturday workout to accommodate my visit to the Front Porch of Western NC this weekend… and allow me toQ the workout! No #OtisBomb to be dropped on these guys. 3 area pax posted for a workout inspired by the Black Mountain Marathon. (Signup is Monday for those of you scoring at home!)

The Thang

Mosey to track

Circle up for COP (Exercises in-cadence)

Windmills x 10
Hillbillies x 10
Imperial Walkers x 10
Squats x 10
Thru The Tunnel x 10
Lil’ baby arm circles x 10
Overhead arm claps x 10
Raise the Roof x 10
‘Mercans x 10
Reverse crunches x 10
Flutter kicks x 10

Mosey to corner of soccer field


Complete 26 reps of 3 exercises. After each set, run on field or around track, 2 burpees at midpoint, run back to start and plank for the 6 before moving on to next set of exercises.

The exercises:
Alternating Shoulder Taps
Copperhead Squats

Overhead Claps
Up-straddle hops
Nolan Ryans
Triceps Dips
American Hammers
Imperial Walkers
Nunatak Climbers (look up meaning of nunatak)

Mosey to rock pile
Curls x 20
Triceps extensions x 20
Bent over rows x 20
Overhead press x 20

Curls x 15
Triceps extensions x 15
Bent over rows x 15
Overhead press x 15

Curls x 10
Triceps extensions x 10
Bent over rows x 10
Overhead press x 10

Mosey to edge of track

Flutter kicks x 10
Hello Dolly x 10
Bicycle crunches x 10
Iron crosses x 10 (OYO)
6 Turkish get-ups (OYO)

Mosey back to Virtual Shovel Flag



Devo led by YHC (QSource on DRP)

Great effort and performance by the pax! It’s always fun getting to meet F3 Brothers while #downrange and see pax again.

T-claps to Commodore for making today possible. Until next time! Aye!