Three-peat Q

by | Feb 22, 2024 | Back Blasts

QIC: Chowdah
PAX POSTED: Grouper, Hitchhiker, Waterboy, Seltzer, Apnea, Airstream, Belding, Chowdah

The morning was cold and YHC jumped out of bed excited for the final leg of the three-peat Q aka the tripod Q aka the tri-fecta Q. Pulling into the parking lot just on time, YHC ran over to the courts to see find 8 PAX ready to roll. So slight disclaimer was given and we kick things off.

The Warm Up:

  • 20 SSH (IC)
  • 10 Windmills (IC)
  • 10 Baby arm circle- F/R (IC)
  • 10 Seal claps (IC)
  • Quick mosey around the dog park

The Thang: They come in 3s

  • 3 routines, 3 sets of exercises which each routine, 30 reps each exercise with a 1 lap between each set
    • Lap was dog park, then tennis court, then both
    • 1st Set in Routine
      • Merkins
      • Squats w/ block
      • LBCs
    • 2nd Set in Routine
      • Curls
      • Skull Crushers
      • Supermans
    • 3rd Set in Routine
      • Elevated Merkins- Easy way, one arm on the block 15 merkins repeat on other side
      • Chest press with the block
      • Freddie Mercuries

Entering into the 3rd set were coming up short on time, so we cut the mosey in between sets

COT/Moleskin

  • PreRuck Ruck and Run before ruck tomorrow/Fridays in general. Show up early to join the fun
  • 2nd F event at Thirsty Buffalo this Friday
  • Sign up for the GoRuck tough June 6th, discount available until 23rd of this month
  • April 14th Save the date for the annual 26 mile ruck
  • Prayers for those DR/Injured/ill
  • Prayers for those going through struggles- find your shieldlock or open up to get help