YHC on Q for this fine Saturday morning in the Gloom…..well, not really the gloom but YHC and three other pax decided to do a 75 minute ruck pre-beatdown (starting in the gloom for sure) and it was awesome. What wasn’t as awesome was the planned sweat fest YHC had decided on doing the night before………but all made it through and are better for it!!!
Had to keep the Pax moving right from the start if YHC wanted to get all of the planned workout in and still didn’t get all the way around Long Lake!
Here’s what went down:
Warm-up:
10 Crab Cakes + 10 Merkins
Quick mosey to first roundabout……..
10 Mountain Climbers + 10 Plank Jacks
Quick mosey again………
10 SSH + 10 Frankensteins
Quick mosey to next roundabout…….
Plank (Explain The Murph) + 10 Windmills
The Murph: (YHC decided the Pax would do half the middle part of The Murph b/c of time purposes to be able to get to the rest of the planned beatdown)
1 Mile Run
100 Pull-ups (cut in half)
200 Merkins (cut in half)
300 Squats (cut in half)
1 Mile Run
Haka strong as can be on the Mile runs and of course during the meat of The Murph as well. Grouper, No-Ski, Dillio also with strong mile runs! Endo and Vanellope looked great as well as they continue to post regularly and push themselves to the limit!
After a slow mosey to the cinder blocks near The Long Lake entrance, the pax begrudgingly listened in to the orders from YHC for the next part of our morning fun.
Partner Up and each group grabs a block to never let it touch the ground (unless permitted by the Q :))
Mosey around lake and started out with some lunges and then air press/OH presses with block while moving.
- Big Boy Sit-ups while passing block (legs interlocked) x 10 each
- Plank with Man/Block/Man/etc ….man at end Lunges to opp end and each man shifts down one while staying in plank.
- Partners back to back and passing block sideways x20 each
- Plank with man/block/etc…..bear crawl.
YHC did poor job of planning so only made it about 1/3 of the way around the lake so had to turn back and therefore retrieve cones later in the morning. Props to DBA who was YHC’s partner and did awesome job carrying the block on multiple stretches and was moving faster than his mile run!
Sponge Bob also holding his own during the last half of the workout this am and talks of another creative/off-the-wall Q may be coming soon from the man from Tarpon Springs.
Great job by all this am and the whole pax really pushed till the end.
COT:
-F3 Lutz shirt order in full swing and halfway to our 12 minimum!
-The Clearwater GORUCK only 13 days away and YHC, Grouper, No-Ski and Haka in full GO Mode and ready for the challenge!
-Prayers for the victims in Austin, TX for yet another school shooting.
-Continued prayers for Haka’s sister in law Michelle for peace, strength and above all else comfort to know God is in control.
Moleskin:
-Honored to lead the men of F3 Lutz today and getting few and far between for the Q’s but that is a great thing as more HIM are on the scene and filling up the Q schedule!
-DBA is collecting $$ for donations to the Team Michelle (Haka’s sister in law) go fund me page. Give if you feel the calling and bring at some point to the beatdowns this week (Tuesday-Saturday) and after Saturday DBA will post our donation from F3 Lutz to go towards that beautiful family. Our continued TAPs for the family and especially for our brother Haka and M who are dealing with unimaginable feelings right now.
Over and Out men!