Revenge of the Guest Q’s

Revenge of the Guest Q’s

Workout Date:





Rousey, Feathers, Castaway (F3 Hickory), Kitten,Podcast, Quaker (QIC)

The Thang:

AO: Bombsquad

Conditions: 64 Degrees, somewhat humid, very pleasant

YHC had an idea last night to incorporate different beatdowns from this summer’s Guest Q’s. They always brought their A game to the GrandStrand. The Q’s were different, difficult, and sometimes down right devious. So I thought wouldn’t it be a blast if I could cherry pick the best of the best and create one glorious beatdown! As I arrived at the AO the usual suspects were there, Rousey & Feathers. Also present was Podcast back for additional enlightenment and teaching via JudeeChop. Standing in the circle was also Castaway who was down range from F3 Hickory. Greetings were made as Kitten rounded out the PAX this morning.

1 Minute Warning

Proper Disclosures

COP:  SSH x 20 IC; Imperial Walkers x 20 IC; Mountain Climbers x 20 IC; Flutterkicks x 50 IC; TTT x 20 IC; Merkins x 22 OYO (#22kills); Little Baby Arm Circles x 20 IC; LBAC Reverse x 20 IC; Cherry Pickers (3 count) x 20 IC; 10 Burpees OYO.

Podcast and Rousey broke off for JudeeChop as the rest of the PAX moseyed to the Large Parking Lot

Pain’t the lines


Adrian” (Juggernaut) – starting in the outfield of T-ball field each PAX did  the following: 3 forward Rolls, then 5 fence jumps, then 7 Burpees, mosey to picnic benches for 9 boxjumps, rinse and repeat for 7 Rounds . . . #Tclaps to Kitten for completing a bonus round (#ISI)

10 count to catch our bearings!

F3 Nascar” (Ralphie)- Starting at the near corner of the Large Parking Lot: One PAX was the designated ‘CAR’ the other three PAX were the ‘PIT CREW’

1st CAR planks as the PIT CREW perform 30 Flutterkicks IC . . . Then CAR calls out an exercise of his choosing and races around the Church while PIT CREW performs exercise AMRAP

1 st CAR becomes pit crew chief and leads the 30 Flutterkicks IC as 2nd CAR planks. 2nd CAR leaves pit row and calls out an exercise for the PIT CREW to perform AMRAP

Continue through each PAX as the CAR (1st CAR – Quaker – exercise Squat; 2nd CAR – Feathers – exercise Merkins; 3rd CAR – Castaway – exercise Dying Roach; 4th CAR – Kitten – exercise BBS)

Triple Nickle“(Jekyll) –  Lining up in center of Large Parking Lot: Exercise #1:  Merkins x 5, then bearcrawl to first line; Star Jumps x 5, then bearcrawl to the start . . . Rinse & Repeat 3 times for a total of 25 Merkins, 25 Star Jumps, and 5 (+ 1 bonus) bearcrawls

Exercise #2: Burpees x5, Imperial Walkers to first line; Flutterkick x 5 (4 count), then Imperial Walkers to the start . . . Rinse & Repeat 3 times for a total of 25 burpees, 25 Flutterkicks, and 5 (+1 Bonus) Imperial Walkers

Exercise #3: Little Baby Crunches x 5, then sprint to far end of the parking lot; Carolina Dry Docks x 5, then sprint to the start . . . Rinse & Repeat 3 times for a total of 25 LBC, 25 CDD, and 5 (+ 1 bonus) Sprints.

Mosey to front parking lot for 3-2-1-Wind Sprints full length (at least 100 yrds) . . . 3-2-1 Wind Sprint full length back to start . . .3-2-1 Wind Sprint full legnth

Mosey to Shovel Flag for 2 minutes of Stretching & wisdom lead by Rousey

Time called as the Bell Tolls

Announcements: Village AO launch 11/7/17; Halloween Convergence at Warthog 10/28/17; Christmas Party 12/9/17


Aye! Quaker



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