First day of fall!

As we all have been lately the breaking of the fall heatwave came with welcome relief to those that showed up for YHC’s first Q at Gas House! Have really been looking forward to this as it is F3 Gastonia’s point of origin and home AO. YHC got here early and scoped out some of the area to see what we could incorporate into the days work. Have to say, it looked promising! Rest of the time went like this:

COP:

SSH X 20

2 burpees

IW X 20

4 burpees

Copperhead Squats X 10

6 burpees

Stretches

8 burpees

Mtn Climbers X 20

10 burpees

Mosey up to the field (now officially known as Lambeau Field) for some Jack Kevorkians

Partner 1 – Run to the 50 and then all the way doing reps as called.

Partner 2 – do called work until P1 returns, then flap jack.

Set 1, HR Merkins, 5, 10

Set 2, Jump squats, 10, 20

Set 3, CDDS, 10, 20

Set 4, Big Boys, 10, 20

Mosey over the baseball field and for some 7s and hill work.

Start with plank jacks (1-6) at bottom, jump squats (6-1) at top.

Pax got this done well, move up to the tables at the field.

Table work:

Bulgarian Split squats X 10

Dips X 10

Step ups X 10 each leg

Dirkins X 10

Incline situps X 10

Run the hill again

Rinse and repeat with everything 15X

Rugby sprints to start the warm down:

Run across Lambeau and back, then walk halfway:

SSH X 10

Squats X 10

Rinse and repeat

Time to roll back to the AO start point and some Mary and a pledge!

NMM:

Small group but a dedicated one. Great to have Monk back with us today. We didn’t stop for a lot, I think maybe two ten counts. But pretty much on the move all morning.

Great to have the break in the heat finally! Got things going today. and we didn’t stop for a lot.

Great small group, talkative, into it, getting with it. Something to be said for that. But do want to see the numbers on the up here at Gas House. It’s where F3 started in Gastonia. I am going to help to make that happen. Look forward to leading again soon.

Honor and pleasure to be here with these guys!

Tesla