So YHC is making his rounds with this particular Q. This was stop # 3 on the tour and man did these guys get after it. The Q was designed to be completed in 60 minutes, but YHC was hoping to find an AO with the desire to complete it in 45 minutes. 11 hard-chargers strolled in looking for a good time. A good time was had. Here’s how it all shook out.
Conditions: 75 and soup. No wind.
Disclaimer and Prayer
Slaughter Starter – 20 burpees off the drop.
Follow me to the block pile and grab a winner. Mosey to the upper field. Drop your blocks at the goal line and circle up for a little COP.
***All exercises X 20 IC***
Side Straddle Hops
5 Burpees
Through the Tunnel
4 Burpees
Imperial Walkers
3 Burpees
Squats
2 Burpees
Mountain Climbers
1 Burpee
Recover
Line up at the goal line with your block. You’ll notice 10 cones spread out every 15 yards from one end of the field to the other.
Start with 10 Block Squats.
Overhead Carry your block to Cone # 1. Perform 10 Incline Merkins.
Overhead Carry you block to Cone # 2. Perform 10 Big Boy Situps.
Overhead Carry your block to Cone # 3. Perform 10 Decline Merkins.
Rinse and Repeat this sequence to the last cone.
Cash out with 10 Block Squats
Plank-o-rama for the six.
Recover
So that was fun and we have to get back to where we started.
Repeato to the other end, but with 5 reps per stop. Then…
Plank-o-rama for the six.
Recover
Drop the blocks.
Bear Crawl to Cone # 1
Crab Walk to Cone # 2
Broad Jump to Cone # 3
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
So that was fun and we have to get back to where we started.
Lunge to Cone # 1
Broad Jump to Cone # 2
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
Enough of that mess…
Let’s change gears. Line up for…
Circle up for…
Merkin Wave
All pax hold plank position.
First pax performs 5 merkins. Then the next. So on and so forth until all pax have had a turn.
Recover
Squat Wave
All pax hold “Al Gore” position.
First pax performs 5 proper squats. Then the next. So on and so forth until all pax have had a turn.
Recover
Guantanamo
Form a tight circle then turn around facing outward.
Have a seat, then lay back with legs locked and at a 45-degree angle.
The first pax jumps up and runs around the circle while pushing (throwing) each guys legs toward the ground.
The goal is to not let your legs touch the ground. Always good for a laugh…
Recover
Railroad Tracks
Form a line facing downhill. First pax assumes plank position.
Second pax jumps over the first pax and assumes plank position as well.
Repeato for the remaining pax until we have laid “tracks” to the last cone.
Recover.
Sprint 100 yards to the other goal line.
Grab your block and return it to the block pile
Circle up for Mary
American Hammer x 20 IC
Boat / Canoe OMC
Flutterkicks x 20 IC
Big Boy Situps x 10 OYO
LBC’s x 20 IC
Recover
Mosey back to the shovel flag COT and BOM.
Announcements
9/11 Memorial Event – September 26th – https://www.f3midlands.com/columbia-sc/pre-blast-4th-annual-9-11-challenge
Iron Pax Challenge – September – https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
Prayer Requests
Dunphy’s family
Folks in LA and TX – Hurricane Laura
Tinkle’s family
Needle’s family
Teachers, administrators, children
Police officers