November 9th, 2019 By Big Tuna

It was a cold morning as YHC pulled into the Vet at about 6:45AM with anticipation of Q’ing today’s beatdown and how many Pax would be there and what we would do to keep warm. I saw alot of familiar cars as well as the F3 flags but no one else waiting. Where is everyone? They all could not be in the bathroom together – right?  I was reassured when The Body arrived and reminded me that there was some pre-runners out for an early stroll and they should be back by 7:00. While we waited – I met Spackler today for the first time and enjoyed some typical F3 mumble chatter when you meet a new F3 pax – how long have you been coming out, how did you get your name, how did you hear about F3, etc.? It was cool that he was recruited  by Man Down during a recent visit and has been coming out ever since – great addition to Mint Hill and t-claps also to Man Down for some EH’ing on behalf of the Mint Hill AO. Othello arrived back at 6:59 followed closely by Head and Shoulders. Othello caught up with us quickly after a short  bio break so we had 4 for today’s beatdown. A 2nd group  (Tough Skins, Chum, Silas, Clover) opted for a running session to work their legs today and logged some mileage while we headed off for a full body beat down that looked like this:

The Warm-Up 

Mosey thru the parking lot and over to the handball courts for:

• SSH’S (x15, IC)
• Windmills (x10, IC)
• Cotton Pickers (x10, IC)
• Low Slow Squats (x10, IC)
• Tempo Merkins (x10, IC)

The Thang

Over to the tennis courts for: 100’s (OYO)

• Start at one end with 100 plank jacks
• Run to the other end for 100 squats
• Run back to the start for 100 flutter kicks (R / L = 1)
• Run back to the other end for 100 lunges (50 each leg)

Return to the start for: 50’s (OYO)

• Start at one end with 50 merkins
• Run to the other end for 50 SSH’s
• Run to the other end for 50 Carolina Dry Docks
• Run back to the other end for 50 dips (using the benches)

We headed out on the fitness trail and over to the hill for a quick round of clipboard dude:

1 person ran up the hill – backwards while the Pax did an exercise (burpees, LBC’s, diamond / wide merkin medley, squats)

Back onto the trail –  over to the pull-up and dip bar station for 2 rounds of:

• 5 pull-ups
• 10 dips
• 15 sumo squats

Continue around the trail and stopping for incline merkins (x10, IC)

Continue on the trail and stopping for a lunge walk up the incline and then back down the trail to the rock pile at the entrance for:

• Squat Thrusters (x20, OYO)
• Split Squat with overhead press (x10, each leg, OYO)
• Bicep Curls (x10, IC)
• Tricep Press (x10, IC)

Return the rocks and head over to the small hill for:

5 burpees at the bottom, quadraphelia up the hill and 10 jump squats at the top

Repeat for 5 to 6 rounds until time is called and then mosey back to the flag for COT with the running group, announcements and prayer. Most of the group then went for coffee with  Q Source Grinder led by Othello on Jester and had a great time!

Moleskine

Great work by everyone today – it was cold out but the effort was strong and push to the end was very impressive!

Thanks for coming out today. I always enjoy the opportunity to Q at the Vet – it is a honor and privilege to lead this group of HIM at Mint Hill!

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