10 Satans Hill regulars showed up for a very un-original Florence Q. When YHC is Q’ing Satans Hill, you can bet lifting Rocks and running up a hill is involved. Here’s the rundown :
Warmarama :
20 SSH IC
10 Russian Soldiers IC
10 Don Q’s IC
10 Cherry Pickers IC
10 Imperial Walkers IC
THE THANG :
Mosey to rock pile and choose a rock (or a boulder if you’re Nancy)
As a group, perform an exercise then run all the way up satan’s hill and back down to your rock then straight into next exercise
Here’s the exercises we did :
60 overhead press
60 American Hammers single count while Holding Rock
60 squats
60 curls
60 sit ups while holding rock
30 thrusters
On your Six, do 125 rock presses while doing flutters
Run up satan’s hill one last time then back to the parking lot for COP
5MOM consisting of PAX choosing an ab exercise to do 10 reps IC. We did : Crunchy Frogs, Box Cutters, American Hammers, Rosalitas, Freddie Mercuries, and LBC’s (YHC was planning on all PAX choosing an ab exercise but we ran out of time)
DONE
Run back to Ole Glory to witness the monstrosity of Florence’s party foul….Ole Glory had fallen on the ground so we did 5 penalty burpees. YHC would have punished himself with more burpees but we were already over time.
COT :
Prayers for Pearl as he gets the snip on Monday
Nancy lent his copy of F3 Freed to Lead book to another PAX. Thank you for sharing that brother.
YHC’s M was pissed at him for posting this morning with the 3 month old 2.0 not having a great night of sleep. But YHC was able to sneak in some time to rock the baby back to sleep before leaving for the Gloom.
For newer PAX interested in Q’ing, ask an older PAX to get you hooked up with the Q Sheet and Big Data. Google F3 Exicon for exercise ideas.
NMMS :
YHC apologizes again for Ole Glory falling over. Thought she was dug deep into that mulchy dirt but apparently not. But on a positive note, it’s awesome to see how many new PAX are coming out to satans hill. Great AO
