The Beak + The Mount = Super Duper Fun

  • When: 12/15/16
  • QIC: Beaker
  • The PAX: Short Sale, Has Been, Dough Boy, Fix it Felix, Doc McStuffins


Short Sale graciously allowed YHC to come guest Q today.  As noted by all the PAX this concludes my third Q in four days.  YHC has so much to give!  Wind and cold were the name of the game today.  Only comforted by the fact that tomorrow is going to be even worse at RAM.  Here’s what we did to stay warm today:

Warmups:

Humpys – 12 IC

10 Burpees OYO

SSH – 12 IC

IST – 12 IC

Hi Knees – 12 IC

ATT – 12 IC

Mosey to the hexagonal (thanks for remembering geometry Felix) shaped tables:

Incline Merkins – 12 IC

Step-ups – 30 OYO

Tricep Dips – 12 IC

Box Jumps – 10 OYO (tables were getting quote wobbly so we didn’t do as much as we should have!)

Decline Merkins from the top of the table not the bench!  Has Been took some offense because he has little legs but he powered through.  Proud of the guy!  12 IC

Slow Mosey to the parking lot where partnered up for some relays:

B.L.I.M.P.S. – you know the drill on these – started with 30 and went up by 5 reps each exercise.

200 LBC’s relay – we did add 5 squats to the run portion.

Indian run to the blocks

YHC experienced total failure as the Q at this point.  I attempted the old over-under drill with the blocks.  To slow and can’t even be called an exercise.  We did get through it and moved on.

Ring of Fire – all PAX started doing curls.  First person did 10 Overhead Presses then resumed the curls while the next PAX member starts the Overheads.  Repeated this around the circle.  Also did Kettle Bell Swings and Goblet Squats.

On our sixes for 30 Bench Press Single Count and 12 American Hammers IC.  Both with the blocks

Recovered and did 30 Curls Single Count.

Mosey to the flag.  We did take a brief short cut by hopping down the hill/wall below the blocks.

Jane Fondas – 8 IC each side.  This was a PAX favorite and I’m sure The Mount will be rushing to add these to every Q from here on out.  Not!

COT / Name-O-Rama

Announcements – F3 Christmas Party this Saturday @ 6pm @ Herniator’s house.  1/7 Saturday Convergence at Granite plus Q School.

WOD:  YHC’s favorite – Joshua 1:9

Thanks again to Shorty and the crew in Mountain View for having me out.  Enjoyed it and proud of what you’re all doing out there!!

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