Smoke Out At Yorktown

When: 7/13/2018

Q: Deflator

The Pax: Major Payne; Horsepunch; Dr. Dandelion; Hightower; Leprechaun; NAFTA; FlutieFlakes (DR); Shamrock; Subprime

10 PAX converged at #Yorktown to partake in the opportunity to get better together.  YHC on the Q prepared a taste of F3 Hampton Roads.

Warm-o-rama
SSHops x33, 1 Burpee, Don Quixote x15, 2 Burpee, Merkin 1.5 x10, 3 Burpee, Copperhead Squat x15, 4 Burpee, Ski Jump x15, 5 Burpees

Mosey around the track and perform the F3 Jody (Hampton Roads original):

WELCOME TO THE GLOOM, THIS IS F3!

SING THE PRINCIPLES ALONG WITH ME

THE FIRST ONE IS: WORKOUTS ARE FREE

I DON’T PAY YOU, AND YOU DON’T PAY ME.

THE SECOND ONE IS: OPEN TO ALL MEN

BRING AN FNG EVERY NOW AND THEN.

THE THIRD ONE IS: WE’RE RAIN OR SHINE

HOT OR COLD – FARTSACK? DECLINE!

THE FOURTH ONE IS:  ROTATE THE Q

ONLY Q WHAT YOU CAN DO.

THE FIFTH ONE IS: END WITH CIRCLE OF TRUST

HOLD YOUR NOSE IF YOU MUST.

THOSE ARE THE PRINCIPLES OF F3

GO BE THE BEST MAN YOU CAN BE!

ONE MORE THING BEFORE I GO

CATCH ME IF YOU CAN, DON’T BE TOO SLOW

3-2-1 SPRINT!!!

And we sprinted.

Mosey to 50-yard line of Patriot Stadium.  Partner up and perform exercise combinations as follows (4 Sets of 5, 10, 15, and 20 Reps for each combo)

Handclap Merkins – Squats (first exercise done with partner in the middle; each PAX then runs to the end zone on their side and performs the second exercise; meet again in the middle)

Partner Situps – Jump Squats

American Hammers – Overhead Claps

Plank Jacks – Jumping Jacks

Flutter Kicks –  Ski Jumps

Partners switched between combinations.

Having integrated enough “Mary” into the workout, Q decided it was Bear Crawl Ring of Fire time.  PAX lined up in a circle in Bear Crawl position, and began crawling in said circle. Each PAX took a turn calling “STOP”, leading the group in 3 Merkins, and then calling “GO” again.  Its a slow but guaranteed smoker.

Count-o-rama and Name-o-rama performed successfully amid some huffs and puffs (YHC included)

COT:  Main exercise routine exemplified how we can be split up but we eventually pull back together as a brotherhood –  we started to organize in the end zones and in the middle and performed exercises together, despite my efforts to keep shaking things up. Well done.  You passed!

NMM – it was a pleasure being on the Q for my first time in the region.  Looking forward to more and working to expand the region into Maryland.  Stay tuned!

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