THE SCENE: Muggier than a mug
F3 WELCOME & DISCLAIMER
SSH IC X 20
High knees IC X 20
Merkins IC X 10
Lil’ mozy to football fields
Various calisthenics and dynamic warmup
PAX were arranged by age in ascending order. Teams of four formed by matching two oldest with two youngest, the next two oldest with the next two youngest, and so on.
RELAY #1 – Filthy 440
Each team member sprints approx 1/3 of track lap while the PAX who are waiting do exercise (station 1 = burpees; station 2 = merkins; station 3=BBSU’s). Team with all PAX to finish their sprint relay first wins.
X 3 Rounds
Fastest time and slowest time from round 1 had to both be beaten in subsequent rounds in order to avoid penalty sprints. PAX rose to the challenge in round 2, but earned 1 penalty sprint in round 3 by failure to beat slowest time.
100 yard penalty sprint
RELAY #2 – 80 yard dash
Staying in same teams, PAX performed good ole’ fashioned sprint relay…first place gets a pass on subsquent rounds and does SSH’s for duration.
Relays continue, eliminating one team as victor in each round until last round with only two teams remaining.
Toe touches IC X 20
Spread eagle BBSU’s w/reach IC X 20
Dealer’s choice: Gus = one final lap around track
COUNT-OFF & NAME-O-RAMA
21 PAX | No FNG’s
CIRCLE OF TRUST/BOM:
“Bondservants, obey in everything those who are your earthly masters, not by way of eye-service, as people-pleasers, but with sincerity of heart, fearing the Lord. Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ. For the wrongdoer will be paid back for the wrong he has done, and there is no partiality.” (Col 3:22–25 ESV)
Go hard in all you do.
I love Q’ing, especially with a larger group who likes to work. I had a ton of fun with the PAX–the relay adds an element of competition which fuels performance and provides platform for guys to encourage each other.
At one point we had to have an impromptu staring contest to tiebreak a too-close-to-call sprint finish. Gus and Bombay squared off for what would be an epic battle of the wills. Bombay battled valiantly, but in the end Gus pulled off the W for his team. Note to self: never do anything to make yourself the focal point of Gus’ staring contest gaze.