6 of the Eastside’s finest defied #Cantore and posted for YHC’s first Q at Boneyard. YHC had heard rumors of how tough these guys are, and I can promise you they did not disappoint. Tough as nails with zero “quit”. Honored to share the field with them today. So here’s how it all shook out…
Conditions: 40 degrees with bit of drizzle
Disclaimer and Prayer
The Thang
Slaughter Starter – Drop and knock out 20 Burpees
Mosey to the block pile and pick a winner, then head over to the band practice field.
*Let’s save the COP for later*
Line up on the goal line with your block.
Incline Merkins x 10 OYO
Overhead Carry 10 yards
Big Boy Situps x 10 OYO
Overhead Carry 10 yards
Decline Merkins x 10 OYO
Overhead Carry 10 Yards
Yada yada yada… all the way to the opposite goal line.
Plankorama for the six.
Recover
Line up on the goal line with your block.
Curls for the Girls x 10 OYO
Overhead Carry 10 Yards
Block Squats x 10 OYO
Overhead Carry 10 Yards
Yada yada yada… all the way back to the opposite goal line.
Plankorama for the six.
Recover
Circle up for COP
SSH x 20 IC
5 Burpees
TTT x 20 IC
4 Burpees
IW x 20 IC
3 Burpees
Squats x 20 IC
2 Burpees
MC x 20 IC
1 Burpee
Recover
Line up on the sideline.
Bear Crawl to the opposite sideline.
Plankorama for the six.
Burpee Broad Jump back to the original sideline.
Plankorama for the six.
Recover
Circle up at midfield.
Merkin/Plank Wave – Each pax holds plank while 1st pax performs 10 merkins.
Rotate to your left until all pax have performed Merkins.
Recover
Squat/Al Gore Wave – Each pax holds Al Gore position while 1st pax performs 10 Squats.
Rotate to your left until all pax have performed squats.
Perform 10 each of the following exercises OYO. – Merkins, Squats, Burpees, Big Boy Situps.
Recover.
Circle up for Mary
American Hammer x 20 IC
Boat/Canoe OMC
Heel Touches x 20 IC
Flutterkicks x 20 IC
Recover
Grab your block and mosey back to the block pile. Mosey back to the shovel flag for COT and BOM
Pledge of Allegiance and The Lord’s Prayer
Announcements:
Christmas Party is Friday 12/15
Details here (Please vote for the awards): https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
Cottonmouth is Saturday 12/30
Details here: https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
New Year’s Day Convergence is Monday 1/1
Details here: https://www.f3midlands.com/lexington-sc/preblast-new-years-day-convergence
Saluda Launch is 1/6
Details here: https://www.f3midlands.com/other/preblast-f3-saluda-launch
GrowRuck is 1/26 – 1/28
Details here: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
Prayer Requests
All spoken and unspoken.