August 13th, 2022 By Bill Shep

Date: 08/13/22
PAX: constitution, othello, escalade, deadhead, magic mike, the big show, misfire, triplethreat, zin, talledega, mullet
Q: Hacksaw

Day 6 of YHC Iron Q began with a nice 45 minute ruck around the park and Harrisburg, then the work of a VQ at Harrisburg park, here is how it went down with help of my F3 friends

Warmup
10 x SSH
10 x Hillbillies
10 x windmills
10 x arm circles

The Thang
mosey to the field, cones laid out for Doracides with a slight twist from Thursday:
Partner up, run to 1st cone-1 burpees, run back then to cone 2, 2 burpees, run back then to cone 3, 3 burpees-switch out
150 HR Merkins
250 Freddy Mercury
350 Squats

run to concession stand
30 stepups
30 jump squats
30 dips
mosey to steps 10 LBC at bottom, 10 Lunge at top
repeato all 3 times

run to opposite stairs by cars
30 Tempo merkins-run down/up stairs
30 superman pulses-run down/up stairs
30 mountain climbers- run down/up stairs
repeato

run to picnic shelter and down heartrate or heartbreak hill to bottom
30 calf raises
30 penny pickers

back to parking lot
10 x rbc
10 x wwii
10 x squirm

Name a rama and COT
lots of positive energy, we all got stronger, had to omit some exercises due to time, but hope to get it next time. great to see constitution had 2 of his 2.0’s killing it out there, doing the work! Battery, Hootie, Tbone, Wexler, Clueless got run work in, good job men! Appreciate Deadhead, Othello, and Escalade posting all week with YHC, and you will receive free coffee, brought in wrong wallet at RRC, big kudos to escalade for picking me up! great to meet several had not met before, hope to see you in the gloom soon! Ripken has clean up for his scouts next saturday after railway at HRHS, please all try to come out and support. Wexler says will have coffee, glad to contribute $ for that. Please lift and prayers for Zin, Constitution for medical issues within their families, Othello’s FIL recovery and all to still be safe with covid and monkeypox. kids returning to school soon, constitutions already in class, the bands that have been practicing, Ripken doing well per dr lecter the other day.

coffeeteria was great as YHC spread the kindness with leftover cookies from cookout, and left the container after I left, so hopefully all were taken. Wexler informed us he broke 7 minute mile, way to go sir! good banter back and forth, tales of insurance and travels around, so all was well.

This week was a big week for YHC, as I ventured into the realm of posting every day, with Q’s both challenging I hope and would be inclusive to all where not separated OYO for too much of the beatdowns. I learned that as the week got along, I was getting fatigued, but not tired, I was weaker sleepwise, but stronger in clarity for my day, appreciative that I am able to freely that day, to arise and make it out, as I have a sister who is bed ridden, and another with mental illness who needs constant guidance and a brother to be calm with her, but does fail. I learned that being a Q is more than a prescribed beatdown to last the 45 or 60 minutes, it is building the mental framework to be a better planner, to sharpen one’s clarity , focus and thought process. I truly enjoy the laughter, hearing the stories, listening and hopefully remembering details correctly, to CHALLENGE myself, this is not a competition for me against anyone there, I only compete against myself to be better, but know that the F3 brothers will be there, always if needed. It has been a journey from when I first began at Stallings park, thanks to solocup and nacho(hope he comes back) to finally get going after a couple years of EHing about F3. Those first couple ones when I had great difficulty completing, makes one think should I do this, as I did not want to hold up anyone else. For all the guys who had my 6 and came back and still do from time to time, I am always grateful, and hope to do that for others. I will stop here as I could continue on what F3 has and continues to build in my heart, mind and body, but know we all get it. Always honored to lead.

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