21 of York County’s finest converged at Cherry Park this morning for another beatdown at the Patriot.   The shovel flag was planted early, and the bell rang for Q school as Professors Pusher, DD, and Senator Tressel taught Q basics to an eager class of students.  Once school was out, the class joined the rest of the Pax and off to the park we went.

The Thang

Extended COP

Each student and teacher took turns leading SSH’s, and various varieties of merkins, ab exercises and squats.

Pusher at Q

Mosey to the soccer field (one of many)

Partner up and saddle up.  With your partner on your back, do 10 calf raises and then run across the field.  flapjack, do 10 calf raises and run back to the start point.

Wheel barrow to mid-field, flapjack, wheelbarrow to the opposite side, flapjack, wheelbarrow back to mid field, flapjack, and then back to the start point.

DD at Q

Find a new partner and do a combined 100 merkins and 50 bombjacks.

Find another new partner and do a combined 100 burpees and either 50 or 100 donkey kicks (can’t recall the number, but remember that this was very painful)

Senator Tressel at Q

Circle up for modfied Tabata

30 sec interval training (20 sec exercise with 10s rest x several reps)

Merkins x 4 reps, LBC’s x 8 reps, Wide-arm merkins/planks/6″ hold/diamond hold (audible, audible audible)

Mosey across the field and into the woods, up the wooded trail, out to the paved trail, back to a soccer field, hop the fence,  across the field, hop the fence, back on the paved trail and out of the park.

COT

Whew!  It was a little warm and way too humid for October, but t’s always a good day for F3.  YHC had not been back to the Patriot since July, and it was great to see all the Rock Hill pax that have made this part of their regular Saturday morning routine.  We were heavy on the upper body work today.  Wheel barrows, followed by merkins, followed by the burpee/donkey kick combo were very unsavory.  Being out of breath with noodle arms is not a pleasant feeling. YHC’s attempt to do the Tabata after that beatdown, was ill-advised and required modification from the get-go.  New Q’s take note – sometimes you have to call an audible.  The fence hops at the end of the workout were not planned and for the second time as Q, YHC found himself lost among the many soccer fields of CP, (all of which look the same).   But, not much to complain about today – we commissioned some new Q’s; worked our butts off, and had a great time doing it.  Pusher and DD – it’s always a pleasure,  my friends.  Welcome FNG/Tater, and congrats to the October 2014 Q school graduates.

Announcements:

Standing 2ndF HH at Milstone in RH on the 3rd Tuesday each month,

6 week detox/cleanse – check the F3 site and contact Gears if interested