It had been a while since I Q’d due to schedule and the blessing of having so many PAX stepping up and Q’ing (fantastic problem to have) so i broke out one of my favorite station HIIT WOs that tests your mental fortitude of the amount of effort you are choosing to put in. YOU vs YOU. Choose your hard!

Here is what we did…

WARM UP:

SSH x50ic

Michael phelps x 15ic

Squats x15ic

HR ST merkins x15

Monkey humpers x15ic

THE THANG:

You vs You

SB curls (40#)

Block complex

Merkins

Jump rope

SB toss (60#)

Block swing

Burpees

Block rows

SB dead lift (80#)

Jump rope

SB situp (40#)

Block squat

Flutter kick

Slosh pipe is the clock … well it was till it broke then we switched it up for rifle carries. Carried it down to grass circle and back.

Made it through 1 full round of everybody hitting every station.

MARY:

Flutter kick x15ic

Flutter kick – hands on side x15ic

Flutter kick – hands OH x15ic

Flutter kick – hands on chest x15ic

Pickle pointers x3

Fire hydrant x15ic / leg

Donkey kick x15ic / leg

Susan Somers x15ic /leg

Stretch

MOLESKIN :

This was a true You vs You Q. You had to decide how many reps you were going to get in on each exercise. You know where you were and you decided accordingly. My hope is that you chose the harder thing and pushed as hard as you could for the short duration you had at each station. Great to see PAX back at Rapho especially Elmers from Down Range outta Myrtle Beach. Thats the beauty of F3. Almost anywhere you go there is probably an AO near you to help keep #Accelerating . Good work today men. Thanks for following my lead brothers.

Until next time,

Sunspot OUT