DFQ!

Posted on Posted in Backblasts
  • When: 10082020
  • QIC: Saigon Sam
  • The PAX: Left Turn, Bada Boom, Valdez,

YHC was greeted by a small but fierce team ready to attack the workout with enthusiasm in the humidity of HardNocs.  The message was based on Jumanji’s lead in the F3 Newsletter –  “We Don’t Quit in the Face of Obstacles” or in other words “We DFQ!” 

The Warmup:

  • SSH 15X in cadence
  • Arm circles back & forward 10X in cadence
  • Michael Phelps 10X
  • Toy Soldiers 10X in cadence
  • Hillbillies 10X in cadence
  • Down Dog into runner’s stretch to Cobra into Plank 30 seconds to Bear Crawl to curb and bear crawl back
  • Run lap up and down the stairs, 5 Burpees OYO

The Thang:

  • Tabata Circuit: (45 seconds max reps, 30 seconds rest/jog in place, PAX rotate to next exercise).    We played a Van Halen playlist to honor the recent passing of guitar aficionado Eddie Van Halen (RIP) as they were a big part of  YHC’s teen years!
    1. Merkins Complex – Wide to Regular to Diamond
    2. Flutter kicks
    3. Goblet Back Lunge (20 lb. Ruck Plate)
    4. V-Hold Complex (sitting up Left leg, Right leg, both legs, repeat)
    5. Burpee, Curl to overhead press (20lb Dumbbells)
    6. Superman to Merkin (similar to hand release Merkin)
    7. Squat with overhead press (using 30 lb. ruck plate)
    8. Leg Lift up to American hammers
    9. Mountain Climber Merkins
    10. Goblet squats (30lb. ruck plate)
    11. Kettle Bell Snatch and Press (20lb KB, switch arms at mid-point)
    12. Merkin into Renegade Row (use 15 lb. dumbbells)
    13. Hammer Curls (25 lb. dumbbells)

Rinse and repeat Tabata circuit.

Count-A-Rama, Name-A-Rama

 Quote: “The greatest glory in living lies not in never failing but in rising every time we fall” Ralph Waldo Emerson

Announcements: Valdez VQ Saturday at HN, Sullivan’s 5K, Boys & Girls Club 5K, Hilerdervat OCR

Prayers for F3 Hightower, Left Turn’s new career move and for knowledge of your will and power to carry it out!

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