You sure that was 25 yards?

YHC is not a big fan of running so figured the best way to force myself to do it was to incorporate it into my Q.  Also found out you can waste alot of time at work looking through the exercise list on the F3 website.

When: January 30, 2018

Conditions: low 40’s and breezy

QIC: Coach K

The PAX: Erkel, Yo Yo Ma, Big Spur, Soul Finger, Soul Glo, Doo Doo, Maddoff, Mr. Clean, Moped, Ray, Judge Judy, Whippoorwill, Joker, Scissor Hands, Coach K, Ball Cock, Big Perm, Handy Manny

Disclaimer:  No new guys.  You know the drill.  Modify if you need to.  Push yourself but don’t hurt yourself.  I am not a professional.

Warm Up:

SSH x 25 IC

TTT x 20 IC

AC forward and back x 15 IC

Copper Head Squats x 25 IC

Tempo Merkins x 25 IC

Mosey to the Track:

The Thang:

Burpee Mile — 20 Burpees, 1 lap x 4.  80 Burpees and 1 mile.

Line up on the goal line: 100 yd dash, 100 SSH OYO, 100yd back.  75 yd dash, 75 Plank Jacks OYO, 75 yd back.  50 yd dash, 50 Merkins, 50yd back.  25 yard dash, 25 Mountain Climbers each leg, 25yd back.  10 yd dash, 10 Burpees, 10yd back.  Still lots of time left.  Repeat to 25 (ended up being more like 42yd dash) and to 50.  Running short on time so mosey back to pad.

75 Plank Jacks, 100 SSH (actually 25 IC), and 10 Burpees to finish off the Thang.

PAX requests back scratchers so 15 Backscratchers IC and 25 Flutters IC.




Sell more Butts!  Last day to take orders is today but if someone wants one after today that is fine, just let Swanson know.

Prayer Requests:

Prayers for Soul Finger’s and Scissorhand’s dad to recover from surgery and be released from the hospital.

Prayers for Joker and his dad and family as they find out this morning the prognosis on his dad’s cancer.



–Welcome back Whip!  If that was you at 85% I would hate to see 100%.  You are fast.

–TClaps to Whip and Judy for extra credit run.

–Soul Finger gave Whip a run for his money on the 100yd dash.  Nice work.

–Great job by everyone this morning!



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