YHC decided to get on the Q sheet for one last time before the knee is scoped. It may be a while until I am able to Q again. There was no place better than to lead the men of Graveyard. Today was a classic impromptu Q – making sure there was a good bit of running, planking and plenty of block work. Hope the pax got their money’s worth.
Conditions: 59°F, Humidity 91%
The Thang:
OMW, Disclaimer, Pledge of Allegiance, Prayer
Roaming COP – aka Pain Train warmup lap while stopping to circle up at several places to perform the following exercises- plank position while waiting for the six. Downstairs to football field, up to press box, to ramp down past baseball field and to track
- TTT
- bird dog planks
- IWs
- Windmills
- plank while reaching for stars (left/right)
- Squats
- LBCs
- merkins
Up the ramp and to press box, grab a block, return to top of ramp
Block work (x10 IC)
- Goblin squat
- Iron Crosses with block
- Curls 4 girls
- Plank (bird dog)
- run down ramp and back – plank for 6
- Merkins (OYO)
- tricep extensions
- bent over rows
- plank (reach for sky -l/r)
- run down ramp and back plank for 6
- chest press x20
- thrusters
- merkins (OYO)
- plank
- run down ramp and back plank for 6
Cusack carry to put up blocks and jailbreak to shovel flag
Mary – dealer’s choice
- LBCs (Spackle)
- Ray Charles (Netflix)
- Flutter kicks
- American Hammers (Twister)
- iron crosses (Rebar)
- box cutters (NatureBoy) – crowd pleaser
TIME
Announcements
- None
Prayers
- NoShow
- Notebook
Closing prayer by YHC followed by Lord’s Prayer
Devo
- @f3_valhalla
- @f3amble
- @f3columbia
- @F3IronYard
- @f3sandlot
- @f3sawmill
- @f3score
- @F3Stumble
- @f3woodshed
- @F3Woodshed; @F3WoodshedFlag;
- @TheCastleF3
- #CSAUP
- #f3amble
- #f3ramble
- #f3stumble
- 0500 Club
- amble
- armory
- battle
- bladerunner
- brickpile
- Camden, SC
- Columbia, SC
- Community Leadership Foundation
- Crusade
- dawnstrike
- down_range
- F3Foundation
- Fuel
- hammer
- iron_yard
- Jailbreak
- kudzu
- Lake Murray, SC
- Lake Norman, NC
- Lexington, SC
- Midlands
- Mustard Seed
- Newberry, SC
- Other
- prowl
- QSource
- ramble
- Ramble Lunch
- raw
- Regions
- revolution
- rogue
- sandlot
- sawmill
- score
- scorepile
- scramble
- Smackdown
- snakepit
- spur
- Stampede
- Stride
- stumble
- Swamp Fox
- swampfox
- The Armory
- The Mission
- the_bull
- the_castle
- the-bunker
- the-rock
- the-wall
- thunder
- urban_legend
- valhalla
- woodshed