This was the 1st of 6 straight Q’s for YHC, something some of the PAX have done before in an attempt to create a ‘hellweek” but YHC was fortunate enough to find Independence week open so i took the chance for a Red, White and Blue week!!! This week started today with another one of YHC’s “on the fly” workouts and based on the mumblechatter, grunts and the copious amounts of sweat, i think it was a good one….

Disclaimer was forgotten, but BabyBlu being the pro he is reminded YHC to deliver said disclaimer and all was good…

In true Buck fashion, we started this workout with a quick easy stretch (crowd pleaser)

After moseying down to midfield we, we proceeded withe warmup…

25 SSH

20IMP Walker

25 Grasscutters

20 freddy mercs

20 flutter kicks

20 whirrly boys

20 Big Boy Situps (oyo)

15 LBACs

15 LBACs (rev)

20 SSH

The Main Thang

YHC found himself in possession of 3 shovelflags….so 1 was placed in each end zone and 1 at mid field….

With a coupon at each end zone flag the following work was done

At the Shipyard Flag, PAX were instructed to do upper body work, 20 reps each, their choice of exercise as long as they didn’t do same 1 twice, run to mid field

At mid field, same instructions for core, run to far end zone

At the Run The Wood Flag, same instructions for legs…run back to midfield doubling up on the core, then back to upper body

Do work until time is called….this lasted approx 40 min with no break….it was tough

YHC did see the need for a midway break so YHC instructed PAX to stop where they were and grind out 10 burpees….burpees are always a game changer midway

As time was running short, PAX were instructed to carry coupon to far endzone, PAX finished with 20 dips, 10 Manmakers and a farmer carry the length of the field back to coupon stack

countOrama, nameOrama…..we named FNG Tripp Padgett “Lunger”

Announcements….No Hustle on July 4th, ultimate frisbee after OnB…Run the Hills will move to GHS next Friday due to BBQ, Whetstone BabyBlu QIC, AO launches in Aiken and Houston, Dads/Kids workout will be sat 7/23

Prayer requests….Flossy’s family, BlueBall, traveling PAX, Everyone’s safety thru the holiday weekend

Prayer

As always, it is a privilege and an honor just to be apart of this thing we call F3 and it’s a bonus for YHC to get lead a workout….see y’all Monday

UncleBuck out

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