7 PAX arrived for a super chilly sweatfest here at the gloom. YHC took the Q on short notice and as always had something very painful in mind to keep everyone on edge. A few coupons in the form of cinder blocks were placed in the open to get the mood started. @Sanka questioned what was being built with all the blocks and YHC replied with “I’m going to build everyones chest, arms, legs and entire body today!” A little laughter and mumble chatter, followed by the usual disclaimer, and we were set to begin…
PRE-CONSTRUCTION WARMUP
- SSH – X20 – IC
- FRANKENSTEINS – X10 – IC
- WINDMILLS – X10 – IC
THE BUILD
Time for the Blackboard to make its appearance…Inspired by the legend himself @no-see-um (and with the help of his coupons) this would be 10 rounds of pain with 5 bonus rounds (if possible). All PAX working OYO to try and get in as many rounds as possible. Always starting each round with 5 burpees at one end of the court and bear crawling to the other end to perform the listed exercise and rep count with the coupon. After each round sprint 1 lap around the tennis courts and back to starting line…
- ROUND 1 – BURPEES – X5 (yes @haka with the coupon)
- ROUND 2 – THRUSTERS – X10
- ROUND 3 – KETTLE BELL SWINGS – X15
- ROUND 4 – DIRKINS – X20
- ROUND 5 – BIG BOY SITUPS – X25 (yes @vanellope with the coupon)
- ROUND 6 – HAMMER CURLS – X30
- ROUND 7 – SQUATS – X35
- ROUND 8 – LUNGES – X40 (total)
- ROUND 9 – IRKINS – X45
- ROUND 10 – FLUTTERKICKS – X50 (total) (yes @grouper with the coupon)
Bonus rounds for anyone completing the first 10 rounds…
- BONUS ROUND 1 – OVERHEAD PRESS – X25
- BONUS ROUND 2 – KETTLE BELL SWINGS – X25
- BONUS ROUND 3 – HAMMER CURLS – X50
- BONUS ROUND 4 – DIRKINS – X50
- BONUS ROUND 5 – BURPEES – X25
CONSTRUCTION COMPLETE
All PAX pushing themselves to the limit. Alot of motivation and a few chases along the way, everyone helping to push everyone was a great sight to see. Only 1 PAX made it to the beginning of Bonus Round 5, however several, if not all remaining PAX made it deep into the bonus rounds.
COT
- Prayers for all injured PAX that they heal up and are able to return to the beatdowns
- Blessings for all the PAX who posted today that they continue to post regularly and become better and stronger men and leaders
MOLESKIN
- Incredibly proud of everyone today for pushing themselves and others to their limit.
- The Q schedule is looking a little empty over the next month. Let’s all step up and get this filled (starting with Saturday).
- F3Lutz Ugly Sweater Christmas Party coming soon see Slack for details…
- 3rd F letter drive about to begin…check slack for more info…
- GoRuck Star Course still open for registration and half price this week…sign up now and join your fellow PAX in an extreme endurance challenge on Feb 9th…