A PAX of 8 men including 1 FNG descended on the confines of Tectonic this morning for the latest installment from YHC. This morning would be a little different, YHC gave the background of how some AOs started implementing “Dealer’s Choice” workout into normal Q rotation in Columbia and then brief intro into the concept for the morning. The idea is a shared Q workout giving all a chance to lead. Try to give about 5 minutes of work and call on the next guy to lead for the next 5 minutes and away we’ll go.
Disclaimer
YHC Led COP
SSH x 20 IC
Squat x 20 IC
Imperial Walker x 20 IC
Merkin x 15 IC
SSH x 15 IC
Squat x 15 IC
Imperial Walker x 15 IC
Merkin x 10 IC
Cold Cut Led
Mosey to road for “Burpee-go-round”
Sprint to tip of triangle island
Burpee x 10 IC
Sprint to next corner
Burpee x 10 IC
Sprint back to beginning
Burpee x 10 IC
Mosey to tip
Major Dad led
Series of hand-release merkins ON Q
Partner up – max out effort for chest to partner’s fist merkins
Flapjack
Rinse and repeat
Woody led
Mosey to picnic shelter
Step up on bench x 20 ea leg
dips x 20 IC
incline merkin x 20 IC
Step up x 20 ea leg
Bob the Builder led
Series of arm circles while waiting for 6
Mosey to block pile
Grab 1 block, Cusac back to shelter
Curls for the girls
Shoulder press
Fake out hand off of Q to M&M
Curls for the girls
M&M led
Cusac block back to block pile
Mosey to flag
Squat
Flutter kick
Merkins
Numberama, Namorama, Pledge, BOM
FNG Name trail
Josh Glazer – was invited to F3 in the past (about 2 years ago). There were issues with instructions, so he showed up at wrong location and never posted. This morning was his 2nd attempt to become FNG which led us to properly name him “Second Chance”
Announcements
Get out and post and you’d know them
Moleskin
Great buy-in from the PAX this morning to deliver a quality beat down. Especially with a FNG in tow, everyone contributed to help deliver high quality pain.