Because nowadays I relate more to Old Fat Vince than Young L.A. Vince…
So, today YHC did something that I have put off for one reason or another and that is Q’ing at the AO where I started F3. That being said, I left today with a quiet sense of accomplishment. I assume most PAX attempt their first Q at the AO where they begin their personal F3 journey. However in my case, YHC moved over to an offshoot of the Hollow and ended up doing my first Q there. I was glad to see some familiar faces and a couple of new ones in the Gloom.
I really wanted to put my best foot forward, but the wheels wanted to fall off early. The block workout I had prepared was completely trashed after realizing we only had access to a few block pieces, so YHC called an audible. Realizing the workout was going to consist of a lot more ground based activities YHC thought it best to relocate. The PAX were so kind as to help move the pre-placed lights from the lower field to the upper practice field that was better suited (dryer) to this alternate workout. Once there, we warmed up and got after it.
Conditions: 60 and clear
Intro, disclaimer and prayer
COP
SSH x 15
TTT x 10
Windmills x 15
LBAC’s x 20 Each Direction with some OHC mixed in for good measure
The Thang:
Round #1
Mosey over to the near Goal Line and complete 10 Squats. Lunge to the 10yd line, complete 20 Squats. Continue this cycle up to the 40yd line and lunge the 40yds back to the goal line and plank for the 6.
Distance covered while lunging: 80yds
Squats completed: 150
Round #2
Starting at the Goal Line complete 10 Merkins. Bear Crawl to the 10yd line and complete 20 Merkins. You see where I’m going with this. Continue this until we made it to the 40yd line. Bear Crawl the 50yds back to the Goal Line and plank for the 6.
Distance Covered while Bear Crawling: 80yds
Merkins completed: 150
Round #3
Starting at the original goal line we completed 10 Little Baby Crunches. Crab Walk to the 10yd line and complete 20 LBC’s and so on until we reached the 40yd line. Crab Walk back to the Goal Line and plank for the 6.
Distance Covered while Crab Walking: 80yds
LBC’s completed: 80
Round #4
Imperial Walkers. Again, starting at the Goal Line we completed 10 IW’s. We made our way to the 10 using a modified forward moving Imperial Walker and did 20 standing IW’s. After reaching the 40 we made our way back to the Goal Line.
Distance Covered while doing High Knees: 80yds
IW’s completed: 150
Round #5
YHC was running short on time and wanted to get in some dips so this round was modified. We started at the goal line doing 2 burpees. 4 burpees and so on. Due to time we cut off the last set and made our way over to the bleachers.
Distance Covered while doing High Knees: 80yds
IW’s completed: 150
Once we made it to the bleachers we started with a set of 20 dips. After a solid 10 count YHC bumped it up to 25. We did 3 more sets adding 5 reps each. Totaling 150 dips.
After that, we made our way back to the Shovel Flag.
Prayer Requests:
Grave Diggers dad having a 3rd back surgery.
Meghan Diffey was involved in a serious car wreck last weekend.
Announcements:
Mud Run – May 18th
Vintners Woods 5k Color Run – 5/12
Thirsty Thursday @ Krafty Draft – 5/10