11/10/2018

QIC: ’88 (YHC)

Pax: Ponch, Snag, Rabbit, Nomad (FNG), OG (FNG), Nighthawk (FNG), Stitch (FNG), Captain (FNG), 

Coffeteria post: Slice

The Thang: 

Strider- Length of soccer field

Dynamic Warm Up

IC 7 Fwd Arm Circles 

IC 7 Rev Arm Circles

IC 7 SSH

20 Imperial Walkers 

Strider- Length of soccer field

Mosey to soccer baseline

Bear craw to 18

10 Burpees

10 Mountain climbers

Broad jump to midline

10 Burpees

10 Mountain Climbers

Crawl Bear to 18 

10 Burpees

10 Mountain Climbers

Broad jump to Soccer Baseline

10 Burpees

10 Mountain Climbers

Mosey to stairs near FB field. 

25 SSH I.C. 

Partner up 

P1: Russian Twists

P2: Run stairs then down ramp 3x switch 

SETS 3x…2x…1x

Mosey to wall near pool:

First person Sprints to mid soccer field and back

Second person holds plank

Rest of pax wall sits

Mosey to tennis court bleachers:

Ladder exercises: 

Triceps dips: 50 40 30 20 10

Derkins: sets of 10

COT

Coffeeteria

Naked Moleskin

This week brought an avalanche of FNGs. Rabbit EHd his Dad (OG), Ponch EH’d Nighthawk from chruch, Nomad found us on the web in a way he doesn’t recall. YHC pulled in Stitch and FNG Mike to be named next week as he had to leave early, and Captain and YHC know each other from college. Finally feeling like fall weather temps began the morning at 39 degrees. Most pax came prepared with gloves this week. Slice was unable to post due to an emergency vet visit for his furry four legged family friend. He did make an appearance at coffeeteria. Conversation continued around possible EH opportunities. The pax are looking forward to hosting some DR pax next Saturday from F3 Monterey and F3 SF Peninsula. They are firing up the RVs and YHC knows they Monterey guys are pumped for Top Golf after they  Q a beat down.