Return to Devil’s Hill

When:  3/9/19

QIC: CDC

The Pax: Yogi, Booger, Spirit Fingers, Booger, Speedwalker, CDC (QIC)

Conditions:   50 degrees F, wet, intermittent sprinkles

The Thang

Disclaimer

Warm-Up

SSH x 10 4CT IC

Through the Tunnel x 10 4CT IC

Little Arm Circles

  • Frontward x 10 4CT IC
  • Backward x 10 4CT IC

Overhead Claps x 10 4CT IC

Forward Claps x 10 4CT IC

Mosey to Rumble Hill

The Devil’s Hill

  • Bear crawl down hill.
  • Crab walk up hill.
  • Lunge down hill.
  • Sprint up hill.

Plank O’ Rama Warmdown

High Plank, Left Hand, Right Hand, High Plank, Right Leg, Left Leg, High Plank

Burp Back Mountain

Pair up.  Partner A runs forward down the hill and backwards up the hill (x 2) while Partner B performs burpees.  Rinse and repeat until 100 total burpees are completed.  When completed, PAX continues to run hill until entire PAX completes.

Plank O’ Rama Warmdown

High Plank, Left Hand, Right Hand, High Plank, Right Leg, Left Leg, High Plank

Mosey around school. 

Winner Winner Chicken Dinner

PAX picks a Brick “Medal Podium”

Box jump (modification step-up), Squat, Jump Down, Burpee.

Rinse and Repeat x 10 reps. 

Continue to mosey around the school.

COP

SSH x 10 4CT IC

Merkins x 10 4CT IC

Squats x 10 4CT IC

Continue to mosey around school for a brief stop at the flower bed.

Raccoon Death March

Raccoon crawl around the wet, slick, brick wall of flower bed. 

Mosey back to parking lot.

COT

BOM:  Spirit Fingers

Moleskin:

The Sky Q smiled upon us today with minimal rain.  TClaps to Speedwalker for some pre-Bootcamp running.  YHC was slack and was not present for the pre-game festivities.  Extra TClaps for Speedwalker actually staying for the entire Bootcamp!  Today was a great day to get some hill work in.  Who would have thought that an abundance of bearcrawls with my brothers and crabwalks with my clan would uplift me as much as it did this AM!  Just when I fall into the SadClown habit of excessive fartsacking, I realize the impact that F3 has on me when I post again.  It’s definitely hard to Accelerate my 2nd and 3rd F if I’m not Accelerating my 1st F.  We almost made it throughout the workout unscathed, until a timely fall during Raccoon crawls left Booger with blood trickling down his leg.  Now, there is some debate as to whether YHC mentioned the slickness of the wet brick BEFORE or AFTER the actual fall took place.  YHC proposes that if the (second) disclaimer happened AFTER, then it is because said PAX began the exercise prior to the command to do so.  Either way, ‘twas but a flesh wound.  Thanks for letting me lead you today brothers! 

Announcements/Prayers

  • Sign up to Q for 1st and 3rd F.   (https://f3florence.org/) Go to the Menu and click on Q Calendar.  Type your name in an open area next to a workout date.  Do it…or Ginger may come and get you!
  • I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
  • QSource meets on Thursdays, 6-6:30pm.  Discuss leadership skills w/ your brothers! 
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast.  It will be following the same curriculum we are covering in QSOURCE and contains a lot of great value. Links on the F3 Florence website.
  • Upcoming events:
    • Sept. 6-7:  F3 Florence will be participating in the Blue Ridge Relay for the 1st time!  We have about 8 HCs so far…plenty of time to train, so go ahead and HC if you’re interested!
    • The Legendary Ultimate Challenge Mud Run aka The F3 Superbowl:  No specific date so far, but is generally near the end of May.  Will keep you updated!
    • F3 Hartsville CSAUP “The Fox” is supposed to be happening????…date TBD.  It is always a good time and great beatdown!  Will keep you updated!
  • Prayers for all PAX participating in the Pacing 4 Pieces 5K/Half Marathon today.  Looking for an F3 Florence win and no injuries!  YHC might see you at the Pieces Jam After Party!

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