F3 grows through “addition by division”, this is a true statement and it’s a great thing to be a part of.  The downside is you simply don’t get a chance to get out to some of your original stomping grounds as often as you would like since there are so many choices closer to your home. Long story short, it was great to be out here and lead the other 11 men that showed for the Quagmire this morning.  I love the opportunities I get that brings me to these places (hint hint).

I’ve been working through the Exicon for most of my Q’s lately, it has been a nice change of pace to experience some of the craziness that our PAX have come up with across the nation.  So for better or worse, I give it a shot and see how it goes.  Today was the letter “H”.

We started with a mosey around the back of Best Buy which I guess isn’t normal because I heard some grumblings, but we did some shuffles and toy soldiers along the way and then quickly circled up for a round of Windmills in cadence.

1st routine was a timed “HIIT” exercise.  We only had what ever time we had left after we finished the below exercises to recover.

• 5 “Hurpees” (Hand-Release Burpee)
• 10 Hillbilly Squats (IC)
• 15 Hello Dolly’s (IC)
• 1 Minute timed x 6 Rounds

We then mosey’d to the parking lot behind the fountain (near the stairs).

2nd routine, which admittedly took longer than I wanted, was “Hindenburg Blimps”, though I ended up cutting the S off the Blimps so we did a “Hindenburg Blimp”.

Hindenburg Blimps are like 4 corners combined with Blimps so I took the parking lot islands and divided them up into 4 corners and we would run/sprint the long sides and bear crawl around the short sides of the islands.

• Round 1 – 10 Bombjacks x4
• Round 2 – 20 Lunges x4
• Round 3 – 30 Incline Merkins x4
• Round 4 – 40 Monkey Humpers x4
• Round 5 – 50 Plank Jacks x4

3rd routine, we stayed in the same area and did some “Heartbreak Dora’s”.  Normally we would do this on a hill, but I thought the stairs would substitute nicely.  So we partnered up and did the following while the other PAX would run a normal lap around the parking lot islands and then up and down the stairs before tagging his partner and swapping.

• 100 Hurpees
• 200 Big Boy Sit-ups
• 300 Squats

Nobody was able to get through the final routine, but that was more on me for having too much planned. I think about half of us were working on Squats by the time we finished up and mosey’d back to CoT.

CoT

• Nessie on 10/26!
• Prayers for Lutefisk and his father battling cancer and Duck Dynasty’s sister who is having complications with her pregnancy.

Thanks for getting me out here Mile High!  I always enjoy it.

Until next time,

Flux