Hills and Thrills

Disclaimer agreed upon by all.

Stretches, High Knees across the lot, Side Shuffle across the lot, Nur Across the lot, Abe Vigodas (10 IC), WGS, SSH (15 IC), Monkey Humpers (10 IC), Arm Circles (5 OYO), Circle Arms (5 OYO).

F3 is many things, but accountability is core to it all. We start on time, we had 2 PAX roll-up minutes after the beginning. 1 round of accountability Burpees, more to follow for sure.

This was my first opportunity to Q at the Ranch and most of the AO's don't have hills, so I had to take advantage of those HILLS!. Mosey to the bottom of the hills.

Hills and Thrills- Each round consists of a travel up the hill, a static exercise at the top of the hill (OYO), run back down, and a static exercise at the bottom of the hill done as a group in cadence. This particular hills gives the PAX the opportunity to modifiy as needs, with 3 different levels (low, middle, high); which the PAX were encourage to pick wisely. Let the fun begin!

Round 1:
- Travel- Bear Crawl
- Top Exercise- 15 V-Ups (OYO)
- Bottom Exercise- 15 Mountain Climbers (IC)
- Repeat above 3 times
- Recover

Round 2:
- Travel- Inch Worm
- Top Exercise- 15 Flutter Kicks (OYO)
- Bottom Exercises- 15 Squats (SC)
- Repeat above 2 times
- Recover

PENALTY BURPEES- round 2. 2 PAX late, 2 rounds of burpees!

Round 3:
- Travel- NUR
- Top Exercise- 15 J-Lows (OYO)
- Bottom Exercise- 15 Bobby Hurleys (SC)
- repeat above 2 times

BONUS Round-
- Travel- Pick your own. Some picked Bear Crawl, some picked walk, a brave few stared Crawl Bear and quickly regretted it.
- Top Exercise- 15 J-Lows (OYO)
- Bottom Exercise- 15 Bobby Hurleys (SC)

Recover and mosey to the parking lot.

5 of the 7 PAX had to leave early for the Deep Roots halftime meeting. Chuck took over for the Q and finished out the beatdown.

no time

- 10/20 Zoo Ruck at 2pm
- 10/27 Hot Shots Wedding
- 11/2 Blue Rocks overnight camping
- 11/9 Poker Night
- 11/28 Wild Turkey Trot at the Trojan at 6:30 am
- 11/30 Steeltown Manniversary.

prayer for family.