YHC was privileged to have the opportunity to Q the Deep and to have my VQ with Old Bay. YHC enjoyed this opportunity for several reasons. First, to continue to #Giveitaway to the newest expansion AO for the Fort. You can just see it in the eyes of the men of Lake Wylie. The passion, the excitement and the willingness to share it with those who need F3. This place is destined for greatness. Second, Old Bay has become a true #HIM within the Fort. His strengths lie in work that many times takes place behind the scenes but is apparent in the newsletter, COMZ and his Qs. When he mentioned a recon, I jumped at the chance to get to know him better and it was well worth it

This week, YHC read a post by Dredd which inspired the workout. You can read it here:  https://www.linkedin.com/groups/4061927/4061927-6138260371263283203

15 Pax posted at the Deep and away we went…

Old Bay on Q

Mosey around to north side of school and circle up.

Warm up
Mountain Climbers x20
SSH x30
Butt Kickers around side parking lot
Merkins x15
Tunnel touches x15
High Knee around side parking lot
Low Slow Squats x20
Mountain Climbers x20

Mosey to south-west corner of the school and gathered on the crest of a hill for a quick word on how we all have impact on each other, with our words and our deeds, whether we realize it or not.

Coupon Hill Work
Pax asked to pick out a coupon (quarry rock) and line up at the bottom of the west-facing hill. OldBay called out one or more exercises for pax to do in place with the coupon, then pax were to run up and over the hill and plank up on the bottom of the other side until the six comes in. The all pax went to 6-inches for a 10 count (together as a group). Coupon was then picked up again, and pax ran back to starting position on other side for next round. Following exercises were called (10 reps each).

round 1: squats
round 2: squats, curls
round 3: squats, curls, overhead presses
round 4: squats, curls, overhead presses, triceps
round 5: curls, overhead presses, triceps
round 6: overhead presses, triceps
round 7: triceps

Return rocks and mosey to school building for 2 rounds of peoples chair with Jack Reachers (x10).

Hand the mic over over to Pusher

Pusher on Q

Mosey to behind the school, partner up, size does not matter

An oldie but a goodie:  100, 200, 300

100 Burpees – aggregate

200 Merkins – aggregate

300 LBCs – aggregate

Partner 1 runs while Partner 2 does the exercise. Rinse and repeat

Gotta admit, this looked better on paper!

Mosey to the front of the school

6 Minutes of Mary led by Pax of the Deep. IC. Nice leadership by the group.

Mtn. Climbers, LBCs, American Hammers, Hello Dollies, Protractor

COT

As I mentioned above, YHC was inspired by the thought of Influence as the Q of a workout. Each Q has the ability to influence the workout through words and deeds. This is typically demonstrated by encouragement throughout the workout and picking up the 6. This was a tough workout and encouragement helped me get through it.

More importantly, aren’t we called to be the Q of our home? Some of my biggest regrets are missed opportunities with words and deeds in my own home. Some of the most impact I can make is right in my own home. Shouldn’t I apply encouragement and pick up the 6 with my M and 2.0s? Should I recon and plan my words and deeds in my own home with as much care and conviction as I do a workout? These were the words I left the 15 men with on Saturday. Something for all of us to work on!

Moleskin

• Read the weekly newsletter. T claps to Old Bay, Gears and Solid State for the content.
• The Hog and Coyote is June 18th. It is destined to be the best yet. Read more here:  http://f3nation.com/2016/05/18/handc2016/

Look forwarding to seeing you back in the gloom!