- Workout Date - 03/27/2023
- Q In Charge -
- The PAX -
- AO -
Conditions: 57 and clear (Perfect)
20 men rolled up to #DaBurbs to take their Daily Red Pill (DRP) with YHC for my one year F3 Anniversary. Technically tomorrow is the anniversary, but my first workout was at The Burbs, so it seemed fitting to celebrate here. Many of the PAX on twitter knew what was coming, The Hydra was to rear it’s ugly head once again. Here’s how it went down.
Smurfjacks x 15 IC
Amazing how the #mumblechatter starts simply after saying “Smurf Jacks”. Bartman Q’d YHC’s first workout, and Smurf Jacks was the first exercise.
Imperial Walkers x 15 IC
Mountain Climbers x 15 IC
Let’s mosey over to the fancy new “Life Center” to get this thing started.
There have been some reported disturbances in the area of a certain 6-headed beast terrorizing the residents. We set up a base of operations and it was only a matter of time before the beast was spotted.
The Beast: Run to 1/4, 1/2, and 3/4 loop completing 6 reps of an exercise then slay the beast by running all the way back to the start.
6 8-count body builders
Merkin Ladder – 1 Merkin / run up stairs, 2 Merkins / run up stairs, up to 6 merkins.
Plank exercises while everyone finishes, then run back to base camp. Plank up at the start
The beast was slain easily enough, however we noticed there was something different about this beast. We removed it’s 6 heads, but 12 more had grown back in their place. Hydra!
12 Depth Charges – Slow controlled squat and explode into jump
12 Lunges DC
12 Diamond Merkins
Run back to base camp & Plank up
By this time War Daddy Iceman was already in the lead with Johnny 5, and it stayed that way for the whole workout. See what 2+ years of F3 can do for you?
Run back to base camp (via stairs). 6-inches until everyone is back.
48 Russian twists DC
48 Freddie Mercury’s DC
Run back to the base camp (via stairs), Leg throws until everyone finishes.
96 flutters SC
96 Plank Shoulder touch SC
96 mountain climbers SC (Think Iceman will get his revenge on YHC for this one Saturday at #TheStation)
Joe Hendrix up the stairs (after at least 5 mentions of Joe Hendrix, it could not be denied any longer) & run back to base camp.
High-Slow flutter to 20 at the base camp to finish us off.
Last year at the Drifter 6k, YHC got his first taste of F3. There was something very powerful in the display there and it planted that seed to got me looking for more. After a couple emails with Iceman regarding a Spartanburg workout launch, he encouraged me to come out to the Burbs to see what it was all about. YHC kept putting it off and eventually landed on the same Spartan Race team with Erector. He put me in the headlock and wouldn’t let me out until I posted with him at The Burbs. It was all down hill from there. Fast forward to today; I have more friends (sincere relationships) than ever in my life, I’m in the best shape of my life, and my former shell of introvert solitude has been demolished and here I am leading a group of guys in the early morning gloom. The Hydra was YHC’s VQ workout and there had to be an #audible because it was too hard for the Q. Hydra Redux was intensified from the original, but there was still no #audible this year. It really does get harder, and you really do get stronger.
Announcements / Prayer Requests
– Asheville launching on 5/16 (will need some Q’s the weeks following)
– Atlanta re-launch on 4/18 (need some Q’s for these workouts. Iceman and Snowden are taking 4/18 in Alpharetta)
– Spartanburg 1 year anniversary on 4/25
– The Jackalope on 5/16
– GORUCK coming up (See Posh, or one of the other ruckers)
– Battlefrog on 4/25
– Spinx run fest on 10/31
– BRR teams forming
– Pray for Golden Sombrero’s father. Praise for his mother’s results.
– Go give blood & platelets if you can
– Pray for Footloose with neck pain
Happy anniversary Alfred and congratulations for all your achievements in F3.
Thanks for all of the hard work you do for all of us in communications. You have a real talent for it and it is crucial to a strong PAX. The work is never-ending and that new app you built was a LOT of work also. F3 Nation will get a lot of benefit from it.
Great Q Alfred. Still feeling that one!!