• When: 02/04/2017
  • QIC: Lederhosen/Full Monty
  • The PAX: Fallout, Biggie Smalls, Boris, Magoo, Chyna, Welcome Week, Serena, Betamax, Enterprise. Sheldon, Big Time, Staccato, Pole Position, Lederhosen, Full Monty

No Good Deed

YHC began the F3 experience with a post at Dawnstrike 18 months ago and always enjoys an opportunity to join these guys for a workout. This was the first opportunity to Q a workout, and was happy to co-Q with Lederhosen, stepping in as a last minute replacement before running the MGC Long Run. Based on mumble chatter and Twitter, these guys not a fan of cardio work or co-Qs. Noted. Here’s what went down.

1st Half led by Lederhosen

  • Mosey behind school to windless, parking lot
  • 30 side straddle hops IC
  • 20 big boys OYO
  • 15 seal jacks IC
  • 15 LBAC’s forward 15 back IC
  • 15 v-ups OYO
  • 20 mountain climbers OYO
  • 25 Freddy Mercurys IC
  • Plank for 2 minutes
  • 2 column run – 5 ‘merkins before sprinting to front
  • 20 LBCs OYO
  • 20 ‘merkins OYO
  • 2 column run – 3 burpees before sprinting forward
  • 6 inches for 30 sec
  • Over the wall
  • Peoples chair for 2 minutes
  • 10 ‘merkins oyo
  • Balls to the wall for 30 seconds
  • 6 inches for 30 seconds

Full Monty 2nd Half

  • Mosey to brick pile – to bricks per PAX
  • Mosey to football field, partner up
    • Partner 1 10 Burpees, Partner 2 Bear Crawl, Flap Jack until 100 Burpees per team
    • Partner 1 20 OAC, Partner 2 Lunge Walk, Flapjack until 200 OAC per team
    • Partner 1 15 Merkins, Partner 2 Lunge Walk, Flapjack until 150 Merkins pre team
    • 30 BBSU OYO

Mosey back to brick pile and back to flag

Kudos to Lederhosen and Magoo for the double down (MGC Long Run), and Betamax, Enterprise, Sheldon, Biggie Smalls, Serena, Welcome Wee and Chyna for the triple down.

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