Q planted the flag and called for #CircleUp at precisely 0515. Everyone made it in on time except Double D who had a “Sammy House” moment. 17 brave men in all.
Q told the Pax that he was not a professional, but he did promise he would deliver the pain before the beatdown was over.
Warm-up:
- 15 Good Mornings
- 15 Hallelujahs
- 15 Don Quixote’s
- 15 Hallelujahs
- 15 High Knees
- 15 Hallelujahs
¾ Mile Oriental Dragon Run. Well, we did an easy mosey as we weaved our way through the back streets of Washington, but Oriental Dragon Run sounds cooler.
The last ¼ Mile, we raised our arms to Hallelujah position and finished the run at The First Baptist Church.
Q introduced new equipment, some bricks. Basically, some paver bricks with F3 stenciled in badass black. 40 of them to be exact. I will note that the stenciling got a little sloppy at the end and some of the bricks have F8. And a couple were badass black blobs.
At the Chowanoke convergence back in August, their Q had a ton of these bricks in the back of the truck (before the epic water break). They had us grab one in each hand and lift them to a permanent Hallelujah position and walk along the grassy knoll for 2 blocks and back (no shots fired). The burn was real.
On Tuesday, @F3Washington stole their idea and turned it into something far more sinister, a “Hallelujah Death March”.
After checking out the new equipment that would have been rejected by any neighborhood Gold’s Gym, the Pax immediately accepted the rejected as their own. Welcome FNG #DumDumBells.
With DDBs raised to Hallelujah position, Pax strolled around the block stopping at Max Arm Burn to do three OYO exercises (never releasing bricks). If anyone dropped their arms before Q stopped the burn, they owed Q 2 Burpees, doubling at every stop for repeat offenders.
First set:
- 25 Merkins in cadence
- 25 Hallelujah Squats in Cadence
- 25 Jumping (SSH) Hallelujahs
Pax continued their Hallelujah Stroll until the next arm burn.
Second Set:
- 25 Mountain Climbers
- 25 WW1 or WW2 (Pax Choice)
- 25 American Hammers
Pax Hallelujah Marched back to the beginning. Rinse and repeat doing sets between strolls, dividing # of reps by 2 each time. Total 3 sets were completed.
We put away the #DumDumBells beside the original F3 Blocks for future beatdowns.
Next up, we had to make our way back to the flag. No standard Mosey here. We worked on getting faster as a Pax and alternated three running drills.
- 100 Yard Glider Drill
- 100 Yard Cadence Drill
- 50 Yard Karaoke Drill
Rinse and repeat back to the flag.
Circle up. Following Mary was called:
- 25 Hallelujahs
- 25 Merkins
- 25 Chill-cut Burpees
- 25 Diamond Merkins
- 25 Wide Merkins
- 1 Minute Standing Hallelujah Plank
COT:
Announcements:
- F2 dinner at Down-On-Mainstreet was declared a success by Nantan Largemouth
- 9 men are competitive in #7inSevenChallenge
- #123Challenge going well with about 20 competitive men
- Get Out and Vote
Prayer Request:
- Wolverine’s Mom
- Hayes Pippin
- Tracy Knight
- America
- Brandon Dixon
Thanks to my Washington F3 Brothers for letting me Q this one. And, Thank God for the health he has given our Pax.