Tag: Mile High

Q School Week 3

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A big turnout of 24 pax posted to Golden Corral for the third week of Q School.  The Ruck gang added another 9 pax, for a total of 33!  It was great to see such a large and enthusiastic group seeking to learn and grow.  The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q.  So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.

Royale started us off with a full disclaimer and why we give it every time.  The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.

Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”.  The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels.  We talked about a Sweeper and how a Q should assign someone to the six.  No man left behind!

The Thang (DD takes over from here)

Warm-up run to back parking lot behind HT and circle up

COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

After COT we broke the large group into 2 sub-groups.  Double D took Q101 group for newer Qs and those that have not Q’d.  Royale took his hand at the Q201 PAX that have Q’d at least a few times.

Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence.  We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax.  This is not a workout built for the Q’s benefit.  It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly.  If you miss an exercise or your rep count is longer or shorter than you planned, just carry on.  No one knows your Weinke and no one will call you out as making a mistake.  Show yourself some grace and just keep rolling on.

The pax also raised many questions:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church.  Then we moseyed back to COT.  We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base.  It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.

During his session, Royale explained how you handle a Q-Jack or too much mumble chatter.  The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track.  Do not give up your authority to lead.  Also talked about how to address the Larry Birds (guys out front on  their own) with a communication to them on what to do if they finish early.

But sitting around was not what we here to do!  Our next evolution started with a Lazy Dora.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

During these exercises I shared more about an advanced Q style.  What message can you bring to the PAX to help them become Accelerating men?  Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout.  I gave ideas that I’ve stolen from all kinds of sources.  The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…

An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica.  I made a bull’s eye game with corn hole bags.  The PAX competed around the different areas of focus in a man’s Concentrica.

We moved on to a wall for some more discussions and exercise.

The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located.  Another great lesson from my mistake by telling guys to recon the site before the workout!

During wall sits we opened up questions from the PAX.  Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group.  We continued with BTTW and another Wall sit.

Last item I shared during the final wall sit was around the COT Prayer.  This was something that made me very nervous around my first Q.  I was not accustomed to praying much, and certainly not in public.  I told the PAX this is an important piece of your leadership when you Q.  Do not give this away to another man.  Finish what you started by sharing from your heart.  It does not have to be each individual prayer request from COT… but don’t forget about this practice too!

We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.

COT

Naked man moleskin

Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names.  Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.

Thank you to all the pax who posted!  It was great to see so many new faces as well as some veterans in support of new Qs.  This morning reflected the excitement and engagement  of the pax necessary to sustain the culture of The Fort.

Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected.  Your workout won’t be perfect — no Q’s workout ever is.  You will also learn and grow through the process.

And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!

 

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5

Games At Pantheon

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7 HIM began with a brief disclaimer followed by a mosey to the back of the school, the long way.

Circle up for Warm-O-Rama:
2 slow windmills.  Q altered his count for a HALT when he realized the wind was about to be stronger, so we did:
2 medium windmills.  Q altered his count for a HALT when he realized it was going to be a hurricane, so we did:
10 fast windmills.
Imperial Walkers x 15
Freddie Murcuries x 15
LBC’s x 15
Plank to 6″ for a 10-count, back to plank, right arm up, wave goodbye to clear skies, plank, left arm up, wave goodbye to clear skies, plank, 6″ for a 10-count. Recover on feet.
Q joins circle for Howling Monkeys (hold monkey humper position while one PAX at a time completes a 10 count monkey humpers), went two times through. Mosey to field in front of TCES

THA THANG: LET THE GAMES BEGIN

Considering the Q felt like we all may be stuck in our homes without power and we may have to play games with our kids, Q decided to  play some outdoor games while we could.
GAME 1: The BOPO Cornhole
Q brought cornhole boards, teams of 2 (one w/3). Start with 15 points (21 for the team of 3). Each team member threw two bags to attempt to reduce the score of 15.  Remaining number was # of BOPO reps.  Most ended up with 12.  Q modified all down to 7 reps, as he expected better cornhole throwers.  We did not do well.  Each PAX did 7 BOPO’s (Burpee, One-legged Burpee, Plank Jack, Other One-legged Burpee).  Thank goodness for modification.

Q is from God’s country, Minnesota, where the proper name for the next games is Duck Duck Grey Duck  (How does a goose get thrown in there? So silly…).  The only difference is PAX holds Al Gore whilst playing.  Played until our legs were shot.

Next, in consideration of the hurricane, we did the Bermuda Triangle.  3 cones approx. 30 yards apart, in the shape of *you guessed it* a triangle.  Cone 1, one burpee.  Cone 2, two burpees.  Cone 3, three burpees.  Rinse and repeat.  Travel from cone to cone via bear crawl.

Last game of the day was a nice game of frisbee.  Each PAX got a throw.  Upon the throw, PAX sprinted toward the frisbee.  As soon as it hit the ground, the thrower of the frisbee called out how to get the reminder of the way there. (Bear crawl, Crab Walk, Reverse Crab Walk, Duck Walk, Lunge Walk, Broad Jump).

Lastly, a little Triple Check. One team of 3 and One team of 3 plus Q.  Partner 1 held people’s chair while Partner 2 held plank while Partner 3 sprinted to the end of the parking lot and back.  Completed three of each position.

COT, announcements, prayers, praises, BOM.

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Alcatraz “fun”

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8 HIM got better this morning at Runde Park for some Lutefisk and Bear Grylls fun.

After a quick disclaimer (no FNGs) we moseyed around the parking lot to the field where we circled up for 7 warm-up exercises:

Peter Parkers  x 15
American Hammers x 15
Carolina Dry Docks x 15
Krakken Burpees x 5 OYO
E2K’s (R ankle over L knee, L elbow to R knee like a crunch) x 15
Ranger Merkins x 15
Seal Jacks x 15

And yes, that spells PACKERS.  GO PACK GO!!  Thank goodness the NFL is back on.  I’ve been having withdrawals.

The Thang:

Start with a modified “Charles Bronson:”
Perform 50 exercises at point A, sprint 100-ish yards to point B, army crawl to point C, mosey back to point A for 50 different exercises.
1st exercise: 50 x Side Straddle Hop
2nd exercise: 50 x Merkins
3rd exercise: 50 x Jump Squats

Next a modified “Millennial:” The PAX thought I would be calling out the exercises via text, twitter, or some other form of nonverbal communication.  Perhaps  we’d just have Bear Grylls do all of the exercises for us while we sat and watched.  But no, we’re gonna earn this one.  Split PAX into 2 teams of 4.  Starting point, do 25 x of each exercise, mosey 100 yards, 25 x of exercise, mosey 100 yards back, 25 x of exercise… you get the point.  Rinse and repeat 10x for a grand team total of 2000 ‘reps’ in honor of the millennials born around the year 2000.
1-Carolina Dry Docks
2-Squats
3-Moroccan Night Clubs
4-Flutters
5-Mountain Climbers
6-LBC’s
7-Merkins
8-Lunges
9-Side Straddle Hop
10-Burpees (a crowd pleaser)

And with that Lutefisk handed the baton to Bear Grylls.  The PAX were toast, and unsure of what to expect from what we saw earlier which looked like the unloading of Myrtle Beach from his Range Rover onto the sidewalk above captured in bags.

Ten stations were set up about 10 yards apart for partner work. The pace setters on the end were either a ruck down and up the hill or carry a 100lb sand bag up and down the hill. The other stations were AMRAP and included…. a ton of sandbags.  Each bag had different weights from 30lbs to 60lbs and included: calf raise into overhead press, bear crawl bag drag, row into curl, dead lift into kettle bell swing, and a ball slam and jump from crunch position.

With that a mosey to COT where we honored CSPAN with one thing each of us is thankful for. Prayers and praises for kids, uncles, jobs.  Praises for families, F3, job anniversaries.  Bear Grylls led us out in prayer.

I feel honored, humbled, and blessed to be able to have an opportunity to lead these true HIM who come out and give it all they have to get better.

Lutefisk out.

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Recovery Q

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Almost evenly split, 6 for the bootcamp and 5 for rucking.  After a busy week of tough workouts and Qs, I did not have much time to plan for this morning’s adventure so I borrowed routines from some HIMs.

Warm-ups:

Butt Kickers

High Knees

Soccer Circles

Next, we jogged over to Just Fresh for COT.

SSH x 20

Imperial Walker x 20

Windmill x 15

Plank

  • Elbows, left arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog
  • Elbows, Right arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog

Next, we lined up for 7 minutes of sprints.  Each segment was 1 minute, any extra time would be used to rest between sets.

We took a break from the running and performed part of this week’s Iron Pax Challenge:

25 walking lunges

25 squats

Rinse and repeat 4x

Next, we went back to the clock for ten minutes of merkins.  Each 1 minute segment, we did 20 merkins, any extra time would be used to rest.  This exercise was tough, not much rest 5 minutes in.

We headed back to COT at a slow jog pace, passing the ruckers twice along the way.  We had time for one set of LBCs before time elapsed.

 

Announcements:

Q School – Golden Corral starting next week

The Fort Invergence – Sept 21 @1730, Rush Pavilion

Prayers:

Injured Pax

Family stresses (kids, jobs, etc)

New F3 Pax – life changing, keep coming out

Families traveling over the holiday

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1

Nickels at the Quagmire

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We had 14 Pax show up in the gloom this morning including 1 FNG “Supafly” and the “Return of the Jedi” (I couldn’t help myself) from his foot injury.

I gave a nice disclaimer for our FNG and we took a long mosey around the parking lot while mixing in, shuffle steps, NUR, toy soldiers, butt-kickers, and high-knees, before settling in around the back parking lot behind the fountain that had the stairway access.

Warm-a-Rama

Keeping with the shoulder-burn theme, we circled up for the following:

  • Windmills x 10 IC
  • Plank (2-10 counts)
  • Elbow Plank (2-10 counts)
  • Merkins x 10 IC
  • SSH x 25 IC
  • Plank (10-count)
  • Peter Parker x 10 IC
  • Parker Peters x 10 IC
  • 6″ Plank Hold (2-10 counts)

We recovered and I began explaining the 1st of 3 routines we made it to today, I had at least 1 more nasty one planned, but the last one was so brutal I think the PAX were glad we didn’t get to it.  In any case, I kept it nice and easy to remember, everything was in sets of 5, hence the “Nickels”.

1st routine:

From the center island in the parking lot we performed 5 x True Americans (Hand-release Merkin w/Plank Jack), Bear Crawled up to and then up the steps and across the landing, Crawl Bear down the steps, and Bear Crawled back to the center lot where we did Hydraulic Squats (Squat, right kneed down, left knee down, right knee back to squat, left knee back to squat, rise and repeat x 5).  Then repeated the whole routine x 5.

2nd routine:

Thinking the shoulders needed some rest we did some sprints.  Starting at the back parking island, we sprinted to the top parking lot island (maybe 40 yards), did 5 Burpees, then sprinted back to the start and did 5 Absolution.  This was then repeated 5 more times.  I had some shipping pads laid out for the PAX to keep the elbows safe.

3rd routine:

I wasn’t sure if I was going to do this one going in, but we had an even PAX count so we did it and I think everyone hated it equally so I’m glad we did it.  Anyway, Partner up, and in wheelbarrow position with 2nd PAX holding legs of 1st PAX, 1st PAX performs 5 Donkey Farmers (think Peter Parker with your partner holding your legs).  We then wheelbarrow-walked up to and up the flight of stairs and did 5 Derkins at the top landing.  Recovered and moseyed back to start and switched partners.  Time cut this one a bit short, but I think everyone got in at least 3 sets of this one.  Amazing push by all the PAX, this one was hard.

We made it back to CoT with about a minute left so I asked Jedi to call out an Ab exercise, which was a one-legged V-Up. I think we did 10 of these IC which took us right up to 6:00AM.

Announcements, Praises, Prayers

  • Read your newsletter!
  • 6th annual invergence at Rush Pavilion on 9/21 @ 5:30
  • Prayers for new jobs, and injured PAX, and Charlotte schools back at it today

Until next time (Thursday at the Poopdeck),

-Flux

 

 

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Fun and Games Friday @ The Swamp

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On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.

Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1.  Ouch…

Numbered off 1’s and 2’s to split into teams.  Regal forgot he was a 2.  Fridays are hard.  When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins.  Team 2 won both.  Probably because Regal was on team 2.

Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards.  If you tie the Q, 1 burpee.  If you lost to the Q, 1 kraken burpee.  In perfect statistical form, about a third beat the Q.  Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all.  More ouch…. Regal won

Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF).  On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick.  Hold plank in between.  Made it just under halfway though the song for a 6am COT.

Thanks for the opportunity to lead Cha Ching!

~Lutefisk

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4

Iron PAX Challenge – Week 3

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9 men showed up for the third week of the Iron PAX Challenge including an FNG who had recently moved from Arizona.  We were very kind and tired after the challenge, thus giving him the name “Wildcat.  I explained how this morning’s workout would not be your typical workout.  He was willing to give it a try.

After the disclaimer, I provided a rundown of the events for the morning (see below).

 

 

 

 

 

 

 

 

We went around the circle for 5 minutes of warm-up exercises, then we began the 30 minute challenge.  Like last week, it was very difficult, especially the hand release merkins.  Here are the results for the group:

F3 Name                                                  Reps

Lutefisk                                                      492

Mr. Clean                                                   315

Straight Up                                               499

Cha Ching                                                 524

Mile High                                                   342

Wildcat (FNG)                                           255

Soprano                                                     330

Fishsticks                                                   495

Bolt                                                              HIM

 

Everyone did a great job again this week.  Cha Ching and Straight Up set the pace for the group. Lutefisk, Mr Clean, and Wildcat had impressive showings for their first challenge.

Prayers:

Lukefisk and his mother

Cha Ching and his M

Others unspoken

 

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2

The Millennial

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25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Burpee Plank Chase at the Ranch

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Things got a little bumpy right from the start as the PAX arrived and learned that Jiffy is having some work done to improve the AO.  Cones everywhere and new pavement is going in.  Modification therefore stared early as the PAX were forced to park somewhere other than our normal place.

The PAX of 9 gathered near the entrance to the Middle School rather than the Elementary School and received their notification of the element of risk that laid before them.  With that we were off on a mosey to the front of the middle school.

Warm up:

  • Honeymooner and downward dog – the mumble chatter broke this one up pretty quickly…..
  • SSH x52
  • Windmill x10
  • Merkin x10

The Thang:

Burpee/Merkin/Plank Chase – The PAX lined up in a plank position with a 10 yard separation between each man.  The first man ran up to the next man in plank, performed a burpee and jumped over the planking man at the top of the burpee.  He then ran to the next member of the PAX and did the same until he reached the end of the line.  For the men holding plank, they performed a hand release merkin each time a member of the PAX on the burpee chase passed them.  When the last PAX passed them, they would start the chase.  This continued for the full drop off circle which is a quarter mile.  With the number of PAX in attendance, everyone had the chance to do the burpee chase 3 times for one lap around the circle.

Regroup at the front of the school and each man grabbed a bench for leg work.

  • Squat Jumps Slow – lower until your six is on the bench and then explode up.  Done slowly in cadence x10
  • One Leg Squats – Put one leg the bench and squat with the other leg x10 each leg
  • Squat Jumps Fast – Q yells out Down to lower six to the bench and then up for exploding into a jump.  Done in quick cadence (approximately 1 per second) X10
  • Calf Raises Straight x10
  • Calf Raises Out x10
  • Calf Raises In x10
  • Run a lap 1/4 mile

Line back up for another round of the Burpee/Merkin Plank Chase.

Leg work again:

  • Squat Jumps Fast x20
  • Calf Raises Straight x20
  • Calf Raises Out x15
  • Calf Raises In x15

Mary:

  • Dying Cockroach x25
  • Big Boy Sit-ups x15

COT

Announcements – Convergence this Saturday

Prayer Requests – Prayers to those traveling this weekend.

It was an honor to Q such a strong group of HIM!  Thank you to Jiffy for the opportunity!

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5

Stairway to Burpees

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11 Pax came out to Quagmire. YHC managed to catch the prerun on their second lap after setting up some cones.

There was a full disclaimer given and we mosied in front of BB down to HD.
COP
Imperial walkers x 20
MNC x 20
Squats x 20
Peters Parkers x 20
Hill Billy walkers x 20
The thang
An oldie but a goodie.  YHC had 12 cones set up, and pax picked ast cone did the exercise listed and then ran a lap around the parking lot, including the stairs, and on to the next station.  Every stair climb a burpee was added at the top landing.
Cones: Merkins x 20, CCD x 20, jump squats x 30, LBCs x 30, OHP w/CB x 20, curls w/ CB x 25, Bent over rows x 20, Freddy Mercuries x 30, calf raises x 30, lunges x 30, Peter Parker’s x 30, crab cakes x 30… And another I can’t remember.
Managed to get back to COT in time with the CBs.
Thanks Jedi for the opportunity to lead.
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