- When: 09/15/16
- QIC: Psycho/ Sparky
- Pax: Achtung, Aquaman, Butterworth (RESPECT), Cold-Cut (DOUBLE RESPECT), Cousin IT, Crack Corn, Flap Jack (2.0), G String, Gang Starr, Gazelle, Hat Trick, Mr. Belding (DOUBLE RESPECT), Narnia, Past Due (RESPECT), Psycho, Skipper, Sparky, Spinal Tap (RESPECT), Sweet Brown, The Closed Hand, Tin Man (RESPECT), Upside Down
- FNGs|Visiting Pax: FNG - Narnia
YHC learned a lot from this post. It was Sparky’s VQ and a Vco-Q for me. Here is how it went:
Jail break to the “Tapped stoplight”
3 rounds:
10 Air squats
10 Inch worms with push-up
10 Leg swings (each leg and each direction)
Down and back drills
High knees
Butt kicks
Lunges with overhead arm stretch
Front kicks
The thang
30 WW1 Sit-ups
25 Overhead Dumbbell Walking Lunges
20 Burpees
10 Dumbbell Thrusters
Run 200 meters
25 WW1 Sit-ups
20 Overhead Dumbbell Walking Lunges
15 Burpees
8 Dumbbell Thrusters
Run 200 meters
20 WW1 Sit-ups
15 Overhead Dumbbell Walking Lunges
10 Burpees
6 Dumbbell Thrusters
Run 200 meters
15 WW1 Sit-ups
10 Overhead Dumbbell Walking Lunges
5 Burpees
4 Dumbbell Thrusters
Run 200 meters
Curls for the girls X25
Tricep ext X25
Goblet squat X25
Max effort plank hold for Approx 2 min
YHC learned how important leading by example is. After some constructive criticism by the Pax and some reflection. I should have lead some of the exercises before handing it over to the co-Q to remind him the cadence and rhythm of F3. Although the frame work was shaky the workout produced much leakage and was overall a success. We shall improve! Thanks to sparky and the Pax for sticking with me as we went outside our comfort zone. Iron Sharpens Iron!