• When: 2017-09-28
  • QIC: Uncle Rico
  • The PAX: Hodor, Smithers, Skunky, Weber, A1A, Starkist, Slate, Knot, Matchbox


Imitation is the best form of flattery or something like that

YHC does not always come up with the most original Q’s.  But guess who does?  Other Pax in F3 Midlands.  This workout came straight from the mind of Plan B.  I modified a little but the same suckfest that he laid down on the men of Foxhole I laid down on the me of GOAT.  Thanks for the inspiration Plan B.

Conditions: mid 60’s.  Great day for 10 men to get better

The Thang:

COP

  • SSH x 20
  • TTT x 20
  • LIttle Arm Circles x 15 both ways
  • Windmill x 20

Grab a cinder block

  • 5 Block Burpees walk 20 yards block OH
  • I0 Squats walk 20 yards block OH
  • 15 Block swings 20 yards block OH
  • 20 Curls Return to start block OH
  • Drop by 1 burpee each round to 0

Line up blocks – Merkin Crawl

  • 1 Merkin move to the right.
  • Last person bear crawl to end.
  • Repeat x 3

Block Suicides – Partner up

Round 1

  • Partner 1 – Suicides 60 yards
  • Partner 2 – AMRAP Squats
  • Switch
  • Partner 1 – Suicides 60 yards
  • Partner 2 – AMRAP Curl to press
  • Switch
  • Partner 1 – Suicides 60 yards
  • Partner 2 – AMRAP BB sit-ups
  • Switch

Round 2

  • Partner 1 – Suicides 60 yards
  • Partner 2 – AMRAP Merkins
  • Switch
  • Partner 1 – Suicides 60 yards
  • Partner 2 – AMRAP Triceps Ext
  • Switch
  • Partner 1 – Suicides 60 yards
  • Partner 2 – AMRAP American Hammers
  • Switch

Cusak back to block pile

  • When someone drops block do 10 squats

To the flag

  • Flutter Kicks x 20
  • Freddie Mercury x 20
  • Ray Charles x 20
  • Iron Crosses x 20 OYO
  • Flash Abs (led by Smithers)

Announcements

  • Harbison Run this Friday-message Smither or Skunky for info
  • Go Leo 5k-Skunky can get discount code
  • Fridays options-Top Gun, Clash, Biscuit ruck, Donut Run.  Just do something
  • Sign up as alternate if still interested in P200.  Also driver will be needed.