DATE: 09/04/2018

WHERE: The Paragon

THE PAX: garfield, madoff, tebow, legionnaire, FNG Panda (Wayne Heck), goldberg, fleetwood, iceman, preacher (Respect), goodhands, fuzzy, spock, banana boat, dandy (Respect), lawdog, aquaman, match stick

Total # of PAX: 18

QIC: dosido

INTRO:

In an effort to remain upright for the entirety of the workout, YHC designed a back-friendly yet challenging beatdown for my return to “Q” duties. I’ll be honest that during every BD i’ve attended since returning, albeit not at full strength yet, I’m ever mindful of how fragile we can be. I’ve modified heavily certain things over the last few weeks, and inch by inch hopefully on the way to putting it all in the past. Thank you Paragon for having me back at the helm. Here’s what went down:

WARM-O-RAMA:

Longish mosey out of the lot, up the hill and around to the upper lot where we circled up for a quick disclaimer & warmup/stretch.

Copperhead Merkins x10 IC

Mountain Climbers x19 IC

Weed Pickers x10 IC

Sadly, no time for SSH…

Mosey back to the flag taking shortcut down the stairs…

THE THANG:

…back at the flag we had a plan in place for the following, which YHC had calculated would take us pretty much to the buzzer.

4 Rounds.

A Round Consisted of the following:

1)  10 Burpees

2)  1100m run

3)  [5 BBSU, 10 Merkin, 15 Squats] x2

Round 2 = 10 Burpees, 1100m run [5 BBSU, 10 MERKIN, 15 Squats] x2

REPEAT for 4 Total rounds

Quick, whats 1100×4?   —–  4400m! (I turned 44 yesterday, hence the significance)

Simple? yes. Challenging? check.

with the warmup mosey in the neighborhood of 900m, we ran ~5300m, or 3.293267miles during the course of this workout. F3 usually consists of a lot of running, but we did a little over the average today, and the guys did great work trying to chase down dandy (unsuccessfully)

With the six coming down the hill of their last round with 3 minutes to spare, we joined them for 5, 10, 15 x2 in solidarity. Legionnaire began some flutters, got a few reps in and that was it – time was up.

 

CIRCLE OF TRUST:

Welcome FNG Wayne Heck (Panda). he’s in commercial construction, they’re building a Panda Express at the moment, so, bingo; that was that.

Prayers for good hand’s mother and family. She is in the end-stages of cancer battle if i heard correctly; we lift you all up good hands

As always it was an honor to lead this fine group

dosido out

Naked-Man Moleskin:

Once again every one played chaser to dandy’s superb running abilities. this BD was tailor made for the likes of him, but having guys like that out front will push us to get faster, so thank you dandy for being you.