Due to a scheduling conflict, the Q scheduled for Guns N’ Moses had to cancel a couple days before the workout. When 10 year old Cedar (YES I SAID 10) heard the news he asked if he could have his VQ at the AO. For those that don’t know Cedar, he is very competitive and never short on energy. 7 PAX showed up to endure what they knew would be a high energy session.

THE THANG

Warmup:                                                                                                                                                20 x SSH (IC)                                                                                                                                        50 x Moroccan Nightclubs (IC) YES 50 IC                                                                                            25 X Imperial Walkers (IC)                                                                                                                    15 x Slow Wind Mills (IC)

Slow mosey down to the field beside the parking lot we meet in so Cedar’s can explain just how he plans to beat us down. He begins by running a series of 35’s. This is where we drop and do 35 murkins OYO at the start and run to the other end of the field and do 35 LBC’s OYO. Run back to the other end of the field and do 30 murkins and back and do 30 LBC’s. We continue to run back and forth dropping the count by 5 each time until we do the last round of 5. Add it up and that’s 140. (he wanted to do 50’s). When you finish, either bring in the six or plank it up.

Round 2 was rinse and repeat 35’s but change them to Carolina Drydocks and Squats. At this point he called out High Pockets cause he was sure High Pockets skipped 1 round. Little Drill Sargent made him run.

Short mosey to the fire pit for some more pain. If you are familiar with the Hands of Time, cedar created a new exercise similar called the Dips of Time. This is where everyone grabs some wall in dip position and then the first person drops down in the dip and holds till everyone else in order they are in goes up and down like a wave till it gets back to the first person and he can come back up. Then the next person lowers down and it starts again. This continues till everybody has had to hold the dip while it goes around the circle.

If that wasn’t enough, the young gun calls out Durkins of Time. That’s right you have to hold six inches on the decline murkin. Drifter tried to convince him to change it to a Ring of Fire cause our arms were burning but he would have nothing of it, so the pain continued.

Mosey back to the shovel flag and we played a little Dealers Choice to finish the last few minutes.                                                                                                                                        Drydock called out 25 x crab walks (IC)                                                                                            Drifter hit us with 10 Burpees OYO                                                                                  Redwood yelled 15 x Hello Dollies (IC)                                                                                               and time expired.

ANNOUNCEMENTS – Upcoming 5K at York Summerfest and we would like our F3 guys to show up and represent, Ragnar Trail Relay in October at Anne Springs, GORUCK in May 2017

PRAYERS – High Pockets and his M who is 8 months with child (some scares last couple weeks may bring baby early), Joe Dirt and leg issues (DR’s apt today to check for possible stress fractures, Joe Dirt’s M who is having testing done, our group of guys, first responders. Cedar prayed us out in a big sweaty man ball.

Proud of Cedar stepping up and having an awesome VQ. Future F3 leader learning from some great leaders who have shown him lots of love the last few months at AO’s all around Rock Hill and York.

Redwood out!!