Q: Dill

PAX: Dill

Intro:
Welcome to F3, Disclaimer, 5 Core, Creed, Mission Statement

YHC had a Q-school planned but also wanted it to be beneficial to all Pax so I came prepared with 100 exercises. It was a good thing because it was only Duke and I who know a thing about Q’ing. So we set off to finish all 100 exercises.

Warm-a-Rama
SSH 5 IC
Hillbilly 5 IC
Imperial Walker 5 IC
Don Quiote 5 IC
Daisy Picker 5 IC
Calf raise 5 IC
Finkle swing 5 OYO
Derricks (single leg dead lift/toe touch) 5 OYO
Quad stretch 5 IC
Trunk twist 5 IC
Bear hug 5 IC
Big arm circle 5 IC
Little arm circle 5 IC
Chinook 5 IC
Moroccan night club 5 IC
Seal clap 5 IC
Over head clap 5 IC
Grady Corn 5 IC
Mountain climber 5 IC
Plank jacks 5 IC
Toe touch 5 IC
No surrender 5 OYO
Burpee 3 OYO
Kraken burpee 3 OYO

Thang:
ATM’s:
Alt. Shoulder tap, tempo Merkin, Merkin 5IC

Coupon work: 5 Reps each
Goblet
Curls
Bent over row
Overhead press
Thrusters
Gravediggers
Block swings
Hair burners
Blockees
Abyss Merkin
Tricep extension

Modes of transportation:
Bear crawl
Bernie
Farmers carry
Bear block
Murder bunny
Lunge walk
Crab walk
Duck walk
Cusack
Baby Carry
Shoulder Carry

Legs: 3 IC each
Bonnie Blair’s
Jump squat
Jungle boy squat
Bulgarian Squat
Air squat
Copperhead squat
Copperhead lunge
Split squat
Side squat
Monkey humper
Step-ups
Mike tysons
Al-Gore
People’s chair

Arms: 5 IC each
Carolina Dry Dock
Dips
Irkin
Derkin
Rockette Dips
Chicken pecker
T-Merkin
Hand release Merkin
Chuck Norris Merkin (knuckles)
Clerkin (clap)
Werkin
Diamond Merkin
Nolan Ryan

Mary: 3 IC each
Heel touch
Heels to Heaven
WW1 sit-up
Big boy
LBC
E2K (Each side)
Low plank
High plank
Side plank
Knalp
Peter Parker
Sky pokers
Crunchy frog
Butterfly sit-up
Freddy Mercury
V-ups
6-in leg lift
Flutter kicks
Hello Dolly
Box cutter
American hammer
Gas pump
Plank in&out abs
Outlaw

COT:
Count-a Rama, Name-o-Rama
Announcements: Check Slack for all road races, CPR training Saturday Monroe County Fire station

Prayer: Duke (Family health), Dill (Rest)