Tag: Wild Thing

Training Camp at the Deep!

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Considering how excited I am about the upcoming NFL season and the fact that Saturday was opening day for College Football, it was only fitting we had a Football themed hour long boot camp.

Moseyed right over to the football field and got started:

Warm-up (using the width of the football field)

  • Butt kickers across field
  • High knees coming back
  • Karoeke across and back
  • Power skips across and back
  • Low back pedal 1/2 way, turn and sprint to end (do the same coming back)
  • Mirror me on the side shuffle – Pax watch me and do as I do.  Included many changes in directions on the shuffle, random merkins, back to shuffle, a few falls on the wet field, you get the point
  • Lastly some stretching prior to the real fun

Extra credit fun throughout – the Pax split between two teams (1 & 2).  In between each major section of the workout, we did 1 on 1 receiver routes.  Each team would get a shot on O and a shot on D.  I was all-time Q – if the offense caught the ball, their team only had to do 5 burpees.  If the defense defended the pass or picked it, they did 5 burpees.  The “losing” team in each battle had to do 5 KRACKEN burpees (gross).  This was done throughout the hour long workout.  By far the best play all day was the first of the day, hooking up w/ Royale on a hard sell fade route, turned into a post.  From there it got pretty ugly, the majority of the time being my fault as the QB w/ a wet ball and terrible touch.

1st bit of fun

  • Sprint Ladders – 20 sprints.  10 yard sprint, 10 sec rest, 10 yard sprint back, 10 sec rest, 20 yard sprint, 20 sec rest, 20 yard sprint back, 20 sec rest, 30 yard sprint, 30 sec rest, 30 yard sprint back, 30 sec rest, 40 yard sprint, 30 sec rest, 40 yards back, 30 sec rest, 50 yard sprint, 30 sec rest….AND back down again finishing on 2 10 yard sprints.  The Pax owned it, I was dying.

More 1 on 1 battles and burpees

2nd section

  • Partner up  – partner pushes 50 yards, switch w/ the partner who pushed jumping on the back of the other who then carries them back to the goal-line (50 yard back).  Switch up w/ the opposite partner pushing and then the original “pusher” carrying their partner back.
  • Merkin Rolls – again, Pax all in a plank, and have to mirror me looking at them.  Nothing but merkin, followed by quick rolls into more merkins, sometimes multiple rolls one after the other.  This is where I noticed the impact of those rolls and the dizziness in the eyes of the Pax who refused to do some merkins in fear they might vomit.  Good stuff.
  • All Pax get into a plank on the goal-line side by side, and starting on the end, the first Pax sprints 40 yards and then back.  Then the next, then the next.  We all hold the plank until all Pax have sprinted their 40 yards and back.  (in my defense, I gave them the option to do 5 burpees instead of the 2 40 yard dashes, they selected sprints).

1 on 1 battles and burpees

3rd station

  • All Pax get in a line, follow one after the other – 10 yard bear crawl, side shuffle between hash marks, bear crawl the next 10 yards, shuffle opposite direction between hash marks, bear crawl 10 more yards, etc.  You do this until you bear crawl 50 yards.  We did one 10 count rest, then rinse and repeat back another 50 yards (100 yards of bear crawl in total).

1 on 1 battles and burpees

4th station

  • Ab station – all Pax on the goal-line.  Gave them the option to call out ab exercise, and then we do OYO as many as you can while the first two pax sprint 50 yards and back (they are our timer).  Go all the way down the line of planking pax 2 times through (so all Pax had 4 more 50 yard sprints and tons of non stop ab work w/ the only rest being your sprinting time).  Did LBC’s, heels to heaven, freddie mercuries, boat/canoe, big boy sit-ups, and others.

Ran back to COT w/ 1 minute to spare for some hamstring stretches which were much needed after all the sprinting today.  Prayers included – jobs (Whopper interview w/ Husqavarna, Kenyan search), cancer (Java’s co-worker who was just diagnosed, Lutafisk’s mom, Cobra Kai’s wife), those impacted by Harvey and a great message on perspective from Java.  Followed it all up w/ coffeeteria at Dunkin w/ a guest appearance by Witch Hunt after he left his Co-Q w/ Jedi at Alcatraz.  Appreciate the chance to lead fellas.  Had a ball.

ChaChing

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5

Ruck WO: Freedom of Choice….but not of Consequence

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Cobra Kai asked me to lead a ruck workout a while back. HC!! First time Q-ing a ruck workout……I was nervous. No better way to learn than to get thrown in the deep end. So here goes….

6 of us for the Ruck good livin this AM. Good, needed an even number.

Rucks on, very brief mosey to the parking lot in front of Marshall’s

COP. Rucks off, 15-20 ea:
* SSH
* WM
* IW
* MNC
* PJ

“Intermission” WO:
10 ea w ruck:
* Curls
* Upright Rows
* Swings
* Overhead Press

Then I wanted to try something different. Instead of transitioning w rucks on as usual. Partner up, 5 merkin catch-me-if-you-can to the stairs/patio next to Just Fresh. We each did about 20 merkins or so along the way.

> Intermission WO

Then it was time for some stair work at the patio of the vacant restaurant next to Just Fresh (that place must be cursed – great locale, cannot keep a tenant there).

Partner up. P1 > farmer carry both rucks up, across, down stairs. P2 > Exercise AMRAP. Each group did 2 rounds before moving to next exercise. Exercises were:
* LBC
* Merkins
* Flutter
* CDDs

Break between merkins and flutters to talk a little (see moleskin). The Boot campers moseyed on up and wanted to use the stairs, but we had squatters rights. Sorry. We left a nice sweat trail for them to find their way around. 🙂

After CDDs done, ruck overhead carry mosey to the corner walls behind Home Depot. >

> Intermission WO

Now time for some wall squatting.

Rucks on laps, shoulder to shoulder. Person on end passed their ruck down the line to the left, and bear crawled down the line to catch up with it, then the next person did the same until complete. >> 2 rounds. Wow. Quads hurt. My bird legs were feelin it! Rinse and repeat except to the right (need to stay balanced). >> 2 more rounds. By then we were ALL feeling the burn. Note to others: Bear’s ruck feels at least twice as heavy as the others. Quite impressive, but not fun for us.

Finally a normal ruck on mosey to the area in front of Zoes Kitchen >> Intermission WO.

Evidently my watch is running slow……boot campers were at the COT waiting on us. Double timed it back to COT.

GREAT job by all!! The ruck WOs I’ve been to are intense and challenging. I did not know if I could maintain those high standards on my ruck VQ. I hope I did. I thank those who have taught me along the way.

> See DaVinci’s BB for Announcements, Prayers, Praises.

NMM:

Theme of this dwindling month is Freedom. Something that is the very fabric of this nation. It also affects the paths of our lives. Sky Q has a plan for all of us. Sometimes he puts forth challenges to see if we can maintain our path. Our personal moral values, along with our Faith in Him, are our compass. It is our decisions that prints our evolving map.

I told the PAX a story about something that very recently happened to a friend of mine who now lives in Pittsburgh. In summary : my friend was involved in a road rage incident with an off-duty cop that had a bad attitude who had no issues with using his badge to his personal advantage (the cop’s badge and gun were the accessories he made sure my friend clearly saw). The cop was clearly the main aggressor who escalated it to near headline news violence. Nothing happened to my friend (thank God). Even though the cop pushed it, my friend did not back down but did not further escalate. The cop knew he was wrong, and there were witnesses in the cars all around realizing something is amiss.  The cop fled before anyone could follow or get a plate number.

It could have VERY easily ended differently, and I’d be up in PA for a funeral now. But what set that chain of event in motion? There was an initial disagreement between the two. My friend decided to further antagonize…..even though he knew the person behind him was getting more and more angry. He could have let it go, and most likely things would not have escalated. Yes, the cop was clearly the aggressor, but what was the first push? What set that chain of event along its irreversible path?

I myself had a scary road rage incident happen to me once. In my truck rolling down the road here in the Charlotte area, all is good. Someone behind me was not happy with my speed, tailgating me, honking his horn, waiving his hands as I see in my mirror. I pull over to the next lane. No big deal. He zips by, gives me a nasty look, the one finger salute, curses at me, then zips on. I got pissed. I sped up, got along side, and returned the gestures. He looks st me and pulls a gun up clearly visible at me. I nailed the brakes and he went on. I pulled over angry and shaken, but not at the other driver. At myself.
Why?

My two boys were in the back seat. My heart sank.

I could have let it go. I did not. I pushed it. Yes, the arsehole pushed too, and escalated it. But….

I can control myself. I could have let it go and diffused the situation early. I chose not to.
I cannot control others. I chose to ASSUME nothing bad could happen, that the other person I cannot control would react in a relatively civil manner. They did not.

We cannot totally control or influence how others may affect the path we are on, the actions that they take. But we can control what we do that could put forth a chain of events that we do not want. Freedom of choice is a very powerful thing, and one that cannot be taken lightly. We have freedom of choice, but we do not always have freedom of consequence.

Thanks for the opportunity to lead. God bless.
– NASA

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8

DaVinci Cones Redux

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Full disclosure: 6 of the Pax listed above were ruckers and their workout was led by NASA.

Today was the first time I’ve Q’d in a long time. I was a bit nervous, but have worked out all over this AO and sort of know the lay of the land. My Q Lane is more of the Set-It-And-Forget-It variety, and today was no different. With no further ado, here is:

The Thang

Long Mosey to parking lot in front of Old Navy. Circle up for some COP:

SSH, windmills —SLOW (you’re welcome, CSPAN), low slow squats, merkins, downward dog stretches, honeymooner, mountain climbers, peter parkers, freddys, LBCs

Mosey to the Valvoline for some hill work. Sevens or Jacob’s Ladder: merkins at bottom, bombjacks at the top

Mosey to the raised patio the the old Riverbleu only to find the ruckers using the spot, so it was off to Plan B. I had cones set up on the drive, one on either side of the fountain. Each cone listed 5 exercises and the required reps. Do the exercise, run a half lap to the next cone, do the exercise. And so forth until everyone had finished the circuit. Exercise were as follows:

Cone One:

  1. Slow Squats (20)
  2. Curb Dips (20)
  3. Mtn. Climbers (20 d.c.)
  4. Curb Derkins (20)
  5. CDD’s (20)

Cone Two:

  1. Imperial Wlkrs (20 d.c.)
  2. Jump Lunges (10/leg)
  3. Freddy Mercurys (20 d.c.)
  4. Flying Squirrels (10)
  5. Peter Parkers (10 d.c.)

Then we made our way to the Rivebleu raised patio for the following:

Divide up into groups of 3. First man runs the stairs, does 5 burpees, runs down the back stairs and back to the group while 2nd and 3rd man do squats. Then repeat with 2nd and 3rd man.

By this point, it was time to mosey back to COT for a couple minutes of ab lab. Freddys, Crunchy Frogs (demo and cadence from WitchHunt), LBCs.

Announcements:

Children’s Attention Home: Q or post to support these great kids who are victims of circumstance and are in need of positive male role models.

Delta signups have begun! Reach out to Wild Thing if you’re interested in joining a LKW team.

Prayers for pregnant Ms, for family struggling with addiction and recovery.

Moleskin

At COT,  I shared that today, 7/28/17 would have been my late father’s 75th birthday. In 2001, he died  of a massive heart attack at the age of 59. My father was a good man. A loving man and unfailing provider for our family. But he had personal struggles. He was an alcoholic. A workaholic. Never exercised. Attended church sporadically, especially during my years at home.

My dad didn’t have what I would consider close friends or a strong social network. He had a family, a career, a mortgage, two kids who stayed out of trouble. But he always struck me as lonely. Isolated. I daresay alcohol use was his way of self medicating: his way of trying to fill a hole and mask his feelings of isolation.

I am grateful to write here that I am not an alcoholic, although there was a time in my late 20s that I was definitely auditioning for the part. No one will ever accuse me of being a workaholic (though I do work hard). Though I may not eat the healthiest diet, I do post at workout consistently between 4 and 6 days a week.

But, perhaps most importantly to me, I have gained a strong network of men who support and encourage each other to become better.

My life is on a completely different trajectory.

I am not alone. I am not isolated. I am a grateful part of this community, and I thank each of you for being a part of my life.

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DPQ – New F3 Acronym (Don’t Poke the Q) Rad Brad’s Fault

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Rad decided it was a good idea the night before to start ragging on my Monday Q and that pre-runs should be required in order to get a decent workout.  Well, didn’t really need that motivation, but it definitely pushed me to add more weight to the flat bed relays.

Warm-up (or lack thereof):  2 songs played – one drove merkin count, one drove squat count
– The Police – Roxanne:  every time you hear Roxanne, drop it down to 6 inch hold, next Roxanne push up.  Do it for the whole song w/ plenty of instrumentals played at the 6 inch hold
– AC/DC – Thunderstruck (sorry DaVinci):  same as above, only squat and hold down on the word “Thunder” and then when you hear it again, come up but then immediately do calf raises until the next “Thunder”

  • Next up – flat bed relays.  Prior to the workout, Olaf, Lutefisk and myself hit Home Depot looking for some flat bed carts.  After being questioned by the manager on duty for some “shady-ness”, we convinced her it was cool and that we’d return all Home Depot assets post workout.
    We then proceeded to load up each flat bed w/ the following:  2 cinder blocks, an engine, a car battery, and about 3 bags of metal pellets (each weighing approx 15-30 lbs).   2 teams (one for each flat bed cart) – while one pax from each team pushed the cart the full length of the Home Depot parking lot and then back, the rest of the pax did as many they could of the following exercises (each exercise was done 3x, ie. 3 seperate team member flat bed pushes) – carolina dry docks, jump lunges, toe touches
  • 2nd station – wall sits between Target and Home Depot.  All pax held a wall sit until all of the following was complete:  each pax sprints to the opposite wall one by one, does 5 burpees and sprints back (then the next guy can go), each pax sprints to the opposite wall one by one, does 5 vertical jumps (touch the highest brick you can on the wall) and sprints back.  We then finished her off w/ single leg wall sits for 20 sec holds each.
  • 3rd station – moseyed on over to the fountain and did some new wave tabata (thx for the inspiration On the Rocks).  No timer w/ this tabata – our “timer” was 2 pax at a time doing suicides.  While they did suicides, the rest of us did the following exercises max rep – single arm row planks, diamond merkins, crab cakes, knee to elbow merkins.
  • Finished it off w/ all you got 50 yd sprints in front of Best Buy x 3 w/ a jailbreak to COT.

Thanks for allowing me to lead DaVinci.  Had a blast.  Left the pax w/ some words around making more time for what’s important.  I’ve been struggling w/ putting in way too many hours at the office, and have sacrificed time w/ my kids, wife and in the word.  I recently got my hands on a leadership book from a guy at work (Leading…for God’s Sake) and one of the passages states “If you are too busy for God, maybe you are busier than he intended you to be”.  Make the time.

ChaChing

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2017 Board of Pain at The Abyss – 7/19/2017

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17 brave souls showed up for everyone’s favorite summer tradition- the Board of Pain.   With the majority being first-timers I knew this was going to be fun.  There is not better representation of ‘You vs You’ than the #BoardOfPain.

The Thang: perform each exercise and the associated rep count.  You can not move on to next exercise until previous exercise is complete.  In between each exercise is a recovery run of 1/4 mile.  Below are the stats on the day.  Come back next week to compete against the others and yourself.

An amazing effort from all the Pax today, especially first timers.  The Board of Pain tests you both physically and mentally.  Below are resutls:

Prayers
Went around the circle and everyone Pax was asked to give a pray or praise. Too many to remember but they were heard.

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Fun filled morning at The Deep

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I have to admit I was excited to get the invitation from Royal to come out to the Deep and Q.  This gave me the opportunity to visit another AO and share the Bonsai Tree which deep down all Pax have a love hate relationship when they hear me call that exercise.

So I started out the workout with the typical F3 disclaimer, but really reinforced the part about pay attention to your body because it was already extremely warm and very humid.  Last thing I want is for someone to have a heat stroke.

After that bit of a warning we moseyed over to the track and football field for a little warmup and quickly I realized I left my wienkie at home so I had to try and remember everything I had planned.

Warmup:
SSH
Hilly Billy Walker
Merkins
…honestly I can’t remember if there was anything else

The Thang:
We started out with the first half of the Merkin mile and for the merkin count we did (9 merkins and 6 merkins) for laps 1 and 2.  The way this works is you do 9 merkins at the begging of the lap and then at the opposite corner you do 9 again.  Then on lap 2 you do 6.

After everyone completed 2 laps we moved over to the middle of the field and luckily there were flags placed out on the field 3 in a row going across the field and a series of about 8 rows (NOT BY THE Q) so we used them to do the following:

Start on one side an do a cross country skier action and you work side ways toward the first flag and then bear crawl to the next flag.  One you reach the end of that row jog up to the next row.

Row 2: Hop down the line moving feet apart and back together working down the line to the flag.  Repeat bear crawl until the end

Row 3:  Ski hop down to flag, repeat bear crawl

Row 4:  Face toward goal post with feet together and hop to the right toward flag, repeat bear crawl

Row 5: Face left and repeat same as #4.

Rinse and repeat back up the field

After completing this series of exercises we moved over to the track and did LBCs and flutters so I could catch my breath before the completing the merkin mile.

Complete merkin mile with merkin counts of 3 and 1

Move back over to the field where we partnered up and did the following:

Partner 1 put exercise band around waist and Partner 2 held band with resistance as #1 broad jumped to next row of flags.  Then partners performed 5 rounds of the Bonsai Tree each.  Rinse and repeat for Partner 2

Next Partner 1 has band around waist and with resistance from P2 runs to the second row of flags (approx 30 yds).  Then P1 and P2 take turns doing hamstring curls.  Rinse and repeat going back.

At this time the sun was starting to peak over the trees and it was time to head back to the truck for some coupons (aka cinder blocks) and grab some water.

After grabbing the blocks we started with over head carry as we worked our way around the school stopping to do various exercises such as chest press, LBC, upright rows, wall sits.  However Olaf decided to bring his poppers with him and thew one toward the Q while on my six so we had to stop and do burpees for his shenanigans.  After several exercises we would continue make the loop around the school with overhead carry while moving.  We also stopped for balls to the wall and burpee box jumps (do a burpee and then jump on top of cinder block then jump to other side of block and do another burpee (repeat 5 times).

After completing the loop we ended back up at COT just in time and maybe a minute or two more of extra credit.

Lots of prayer request where thrown out for Pax and families including Lutekfisk mother, Cornerstone’s 2.0, jobs and 2.0s and Ms.

Gentlemen it was an honor to be invited to Q and lead a bunch of #Hims.  Thanks to the fellow Fort Mill (Lake Ridge) pax for coming out and thanks to Lake Wylie pax for showing as well.  This is a great AO and I encourage others to go out and check this place out.

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3

Two years and counting

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Two years ago, Jekyll invited me to WEP for my first workout.  I thought I was in pretty good shape, but little did I know what was in store for me.   I remember halfway through the workout thinking, this was a bad idea and would anyone notice if I lost my breakfast.  Luckily, I kept my stomach in check, but spent the afternoon on the couch recovering.  Since this first day, F3 has greatly impacted my life both  physically and mentally.

Quagmire  workout – 7/17

After the disclaimer, we moseyed to the front of Best Buy for some dynamic stretches:

Butt Kickers

Knees to Chest

Lunges

Soccer stretches

Next, we took a short jog to COP for warm-ups:

SSH, Space Invaders, Imperial Walker, Mountain Climbers, Plank with 6″ hold

Next, we partnered up for a game of catch me if you can.  Partner 1 ran around the parking lot while partner 2 jogged around the same  route.  Once Partner 1 caught up with Partner 2, they each did 5 burpees.  Rinse and repeat.

Once complete, we moseyed to the front of Marshalls for wall sits and calf raises.

We finished up the final 15 minutes with some cadence strength training.

First round:  Bearcrawl/Merkin  10/5

Second round:  Lunge/Squat  10/5

Third round:  Backward Bearcrawl/Carolina Dry Docks 10/5

Forth round:  Crabwalk/LBC: 10/10

Jailbreak to COT

Announcements:

Children’s Attention Home – Friday 7pm

F3 Dads – 10am at WEP

Read Newsletter

 

Prayers/ Praises:

Tater – Healing (eye)

Jekyll – Quality time with his 2.0s

Royale – Daughter’s B-day

Witch Hunt – Son starts baseball camp

 

 

 

 

 

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8

Post Birthday Beatdown at The Deep – 7/15/2017

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Was very excited when I found out that Longshanks and I were Qing the Deep.  A fellow burpee fan myself I figured this would be a heck of beatdown. When discussing the plans with Longshanks, we thought that 60 minutes of AMRAP burpees would get us removed from the Q schedule for good so we decided against it. Instead YHC would take the first half and Longshanks would take the 2nd half.

When 5:15 hit we had 9 Pax receive the disclaimer and we were ready to go.  We took a long mosey to the front of the elemterary school across the street for the warmup which included:

  • Weed Pullers x10
  • SSH x10
  • Wind Mills x10
  • SSH x10
  • Morracaan Nightclubs x20
  • SSH x10
  • Merkins x10
  • Down Dog/Honeymooner
  • SSH x10

Now that the Pax were good and warm we moseyed to the side of the school for The Thang.  But first we hear someone coming running up and it is none other that OLAF, your huggable friendly snowman. Unbeknownst to the Pax, this snowman was carrying poppers in this pocket that he would torture the Qs with for the duration of the workout.

The Thang

We would perform one exercise for 45 seconds then run down the hill to a bucket filled with pieces of paper. We would return to the top of the hill with one piece of paper and perform the excercise (*WINK* it was all burpees). Then we would repeat with different excercies until time was called.

The 45 second exercises were:

  • Squat back lunges
  • Crunchy Frogs (Longshanks maybe did one)
  • CCDs
  • Shuffle, Shuffle Lunge
  • Flutter Kicks
  • Jumping Lunges

The Burpees selected were:

  • Kraken Burpees x5
  • Switch Jump Burpees x10
  • Squat Hold Burpees x10
  • Burpees with Peter Parker x10
  • Burpees with SSH (x4) x10
  • Hand Release Burpees x10

Time was up so I handed it over to Longshanks.

We moseyed back to the middle school and paired up for some good ole Dora Blimps.

While your partner runs you perform the following:

  • Burpees x50
  • Lunges x100
  • Imperial Walkers x100
  • Merkins x100
  • Plank Jacks x100
  • Squats x100

With a little time remaining, Longshanks introduced us to 2 rounds of People’s Donkey Balls. This was People Chair followed by 10 Donkey Kicks followed by Balls to the Wall. I will be using this in my next Q.  Then we completed LBC (x15) and Rosalitas (x15).

With only minutes left, we slow moseyed to the end of the school and turned around and gave it all we had back to COT.

This was a great workout and a pleasure to Q with Longshanks. Cant wait to do it again, however the Pax may disagree.

Announcements
Mastadon
3rd F Convergence

Prayers
Tater’s Eye surgery
Royale’s daughter turning 7
Travel mercies for families

Until next time, back to the hunt…

 

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3

Time to find my Sea Legs

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Good showing for an early Tuesday morning run. Quick disclaimer was given and route was explained. Runners took off from the Bowl n Bounce parking lot to run the Montgomery Loop. Quick stop to pick up Brickhouse who was coming in hot and a couple minutes late.

Great run, about 4.25 for most, with Witch Hunt and Royale hitting the bridge for some extra credit and finishing a little over 5.

Prayers for:
Andretti’s brother as he battles the return of his cancer.
NASA’s M as she deals with some challenges at work
Royale’s 2.0’s as they deal with summer illnesses

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0

Find Joy in the Pain

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So YHC had spent the previous Saturday experiencing Base Camp in Asheville as a Nomad and wanted to bring some lessons, and some pain, back to the PAX of Lake Wylie. The original plan was changed as YHC learned just before launch of the passing of Flux’s grandmother at the age of 102.

The Thang

With the small group assembled and a quick disclaimer given we moseyed of towards the football field at Oak Ridge Elementary. PAX circled up and first exercise is…102 Burpees. This was met with some disbelief and a some unhappy comments. Original plan was 100, but 102 was the number to honor Flux’s grandmother. YHC must admit that I had the same response when I showed up to Base Camp and missed the disclaimer and launch.

As we pushed through the evolution YHC discussed a podcast the was on my mind from earlier in the week. It featured Joost Jansen, former Navy Seal and now military consultant in Hollywood. To sum up the message of his podcast, he talked about finding the joy in the pain that you are feeling. Without having been through anything remotely similar I tried to convey that message to the PAX. What is the reason you are here? Why did you show up today? What goal are you trying to accomplish? Find that reason, find that joy and you can accomplish anything.

With maximum effort the PAX completed their assigned Burpees and a few others pitched in to help and add motivation. With the Burpees complete and the PAX sufficiently warmed up, we moseyed over to the playground area for our second evolution.

The next evolution consisted of a circuit of 3 exercises and a lap around the grassy perimeter of the playground. Completion would be 7 rounds. The circuit is below.

5 x Pullups
10 x Lunges (double count)
15 x Squats

With the little time we had left YHC wanted to introduce an exercise that was learned at Base Camp, the Donkey Farmer. This little number is a partner exercise that starts in a standard wheelbarrow position. 1 rep consists of the PAX in plank position completing a Peter Parker followed by the standing partner completing a squat. PAX took turns completing 5 reps each before moseying back to COT.

Great push today by all the PAX. This was one tough hour.

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