YHC is a big fan of getting up at 4:20 for the Q at the 5:00AM launch of Bermuda Triangle.  Fresh off 3 miles of Suicides courtesy of Which Hunt at Poopdeck, I was excited to get after it, hoping for a strong turnout.  Disclaimer was delivered and the we got to business.  Here is how it went down:

Warm-o-rama:

Started with a 400 meter (more or less) modified indian run where the lead runner passes back overhead a 10lb medicine ball.  Last man sprints to the front of the line and so on until we arrived back near the flag:

• 20 SSH IC
• 15 Imperial Walkers IC
• 15 Weed pullers IC
• 10 Merkins IC
• 15 Mountain Climbers IC

Next on to Part 1 of the workout: a 3 station beat down with pain stations spread around the 400 meter track.

Station 1:

• 10 Jump squats
• 10 single count curls/arm (25lb dumbells)
• 20 Nolan Ryan’s (10/side)
• 25 LBCs (single count) => run to station 2

Station 2:

• 10 Lunges per leg
• 10 WWII Sit ups
• 10 Tricep hammers/ arm (20lb dumbells)
• 10 Diamond merkins => run to station 3

Station 3:

• 25 SSH
• 20 Flutters (per leg)
• 15 Derkins
• 15 CDDs

Rinse and repeat once

Unfortunately for the Pax, we still had 15 minutes left, so on the Part 2: 

Partners would split reps, with one running about 100 yards while the other got cracking:

• 100 Lunges
• 75 Ranger Merkins
• 75 Bobby Hurley Squats
• 75 Carolina Dry docks
• 75 Crab Cakes
• 75 Werkins
• 75 Monkey Humpers
• 100 LBCs
• 40 Flying Squirrels

The leaders only got as far as the Monkey humpers.  Pax were told completion at home was optional.

In Closing

We circled up to name 31 year old FNG Matt Hickey , now forever to be known as “Love Bite”.  Praises and prayers for health and healing, comfort and celebration were brought forth.  YHC closed the COT with prayer.

As always, I’m grateful to be a part of F3 Nation and fort the opportunity to Q.

-Wolverine