Well, so maybe it wasn’t a revolt or overthrow of the Q, but the Q didn’t show, which made the Pax step up and show poise under pressure. No stress here in F3 Nation, which was proved again today.
YHC arrived right at 0530 to no flag and 2 Pax. When Jingle Vader squinted in the gloom and saw I wasn’t Duct Tape, he knew another would need to step up. HVAC wasted no time, taking the reigns for the warm up. HVAC gave a brief disclaimer on behalf of us all, and then:
SSH IC x 30
Windmills IC x 30
Triple Shift arrives, and he has a Shovel Flag! The Shovel Flag is planted, and all is well!
IW IC x 30
A round of the following:
Merkin x 10 IC
Bird Dog alternating OYO for about a minute or so (HVAC had no timer, so he winged it)
Elbow Plank for about a minute or so (Once again until HVAC said stop)
Rinse and Repeat two more times
A little Mary from HVAC
Russian Twist IC x 30
Tin Snips IC x 30 (An HVAC original)
Bicycle IC x 30
YHC knows what you’re thinking…oh, you mean Freddie Mercury? No, not from HVAC. This is more of a “dancing on the ceiling” sort of thing. Prop yourself up on your shoulders and pedal straight up toward the ceiling.
HVAC passes it to YHC. Good for YHC, probably bad for the Pax…
Partner up!
Partner Derkin (parnerkin!) Pax 1 Planks while Pax 2 performs derkin with feet on Pax 1 back x 10. Then to make things real bad, Pax 1 does merkin x 10 with Pax 2 feet still on his back! All IC.
Flapjack. Triple Shift regretted getting YHC as a partner, but what doesn’t kill you makes you stronger….
Regular sit ups. Pax 1 holds Pax 2 feet and Pax 2 does regular situps (AMRAP) OYO for one minute. (YHC actually had a watch)
Flapjack.
Leg Throws. Pax 1 on the deck holding Pax 2 ankles. Pax 2 throws Pax 1 legs left, right and center for a total of 30 (10 each direction).
Flapjack.
YHC passes it to JV, which YHC instantly regretted. Grab a rock and head to the wall, aka fence for peoples chair with a rock.
JV had the Pax sit for a while (no times, just until Q says so…a minute?), then do some OH Press IC x 10, then sit for a while, then do some OH Press IC x 10.
Stretch legs, then sit again, this time for some curls IC x 10, sit for a while, and do curls IC x 10.
Off the fence. Set the rocks down and do an exercise called JV on a rock. Best we could come up with….
Merkin on the rock, then right arm up to the sky, back down to merkin on the rock followed by left arm up to the sky. Wait, that was one? IC x 10.
On our sixes.
IC x 10 rock presses. Apparently not challenging enough for the Q, as we went into the next phase…
IC x 10 of slow 4 count up and slow 4 count down rock press (constitutes one)
Although the Pax had already completed the Russian Twist, JV pointed out it wasn’t with a rock. Hard to argue, as illogical as it sounds. This is JV. so…..
Russian Twist IC x 10 with a rock.
YHC thinks that was it for JV, and it was passed to Triple Shift to close it out. One would think getting it away from JV would be good right? Not when it goes to Triple Shift……
Q instructs the Pax to get a bigger rock….Oh joy!
Deadlift with Rock IC x 10 (could have been more, YHC was distracted by the Q’s badgering to keep the back straight….which is good advice, but still falls under the badgering category)
Set rock down and do an exercise to prove YHC has no balance
Right foot planted, with left foot off the deck, up and down IC x 10. Switch to left foot planted, with right foot off the ground IC x 10. It may have been more, but YHC was focused on not taking a face plant into the rock on the deck.
Grab your heavy rock and place it between your shoulder blades behind your head.
Lunge to the right, followed by lunge to the left all IC x 20 (10 each direction).
YHC believes that was it, but may have missed something. Great beat down by the entire Pax this morning.
COT
Count off, name-o-rama, announcements, intentions, and closed with a prayer.
SYITG
Fracsac
