I was invited to Q a Saturday at F3 York (The Dragon) on Saturday and I couldn’t pass it up. I did warn the guys I like to do a lot of running and upper / lower body work and they seemed okay with it.

We started with the Pledge of Allegiance

Stretched

Run to the backside of York Comp. High School

Normal Warm-up (SSH, Mountain Climbers, Moroccan Nightclubs, etc.) 

10 Rounds of 10 Merkins – 10 LBC’s – 10 Squats

200 Single county SSH

5 Rounds of 5 Hand Release Merkins – 5 Reverse Crunch – 5 Lunges

Caterpillar Walk which is basically a merkin – walk your hands up to your feet – then walk out to do another merkin and repeat until you reach the end

100 Freddie Mercury 

150 Monkey Humpers 

Ran back to COT and held a plank until the clock hit 8 AM!

The guys – while didn’t love the workout – gave it their all and we stayed together as a group the best we could.
Enjoyed the mumble chatter and the time with these York guys.
Welcome Pooh Bear to the PAX.