• When: 
  • QIC: 
  • The PAX: 


Um….where’s the Q?

It’s been one of those weeks at the SnakePit. On Tuesday we had the impromptu Q from YHC after some last minute issues came up with the QIC. Today, 6 PAX standing around at 5:30—so, where’s the Q? A twitter request for a substitute went unnoticed and unanswered by the SnakePit faithful, leaving the PAX up for another impromptu upper body smoker.

BOM – Prayer

COP

  • SSH (ICx20)
  • TTT (ICx20
  • Windmill (ICx20)
  • Imperial Walker (ICx20)
  • LBAC (ICx20)
  • Politically insensitive (says the guy from SE Kentucky) Hillbilly’s (ICx20)

Who’s got something?

Julep -> mosey to the wide stairs for some Ring of Fire (PAX complete exercise of choosing one runs the stairs)

  • Merkins
  • LBC
  • Carolina Dry Docks
  • Hello Dolly’s
  • Squats
  • Lunges

Who’s got something?

Estrada -> Pull-up ladder (speaking the F3 love language of YHC)

Each PAX rotate on a single bar completing 10-9-8-7-6-5-4-3-2-1 pull-ups (55 total)

Who’s got something?

Donatello -> Blocks (midas well make it an upper body smoker)

Each PAX throw out a favorite

  • Ground to overhead block swings (kettle bell swing) (20)
  • Tricep extensions (20)
  • Curls (20)
  • Overhead press (20)
  • Thrusters (20)
  • Plyometric push-ups rotating over the block (20)

Who’s got something?

Chinstrap -> mini stair suicide

COT

Prayer Request

  • Estrada – Officers in Myrtle beach for bike week(s)
  • Dunphy’s Family at loss of mother-in-law

Prayer – Donatello 

Moleskin

We did a good bit of running on Tuesday and guys have been running a good bit more to get read for the BRR. It was good to mix it up a bit and really dial back the cardio—hitting the upper body hard. PAX are working hard and getting creative.

Announcements 

  • Mission Q Saturday
  • The gauntlet (next week)

 

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