Turnimus Qs a Block Brigade of 16 at HANGAR 1 as F3 welcomes 3 FNGs.


QIC: Turnimus

Pax: Mustang, Edison, Prius, Yammster, Virus, Buffy (FNG), Kaiser, Caesar, Subprime, Corky, Chowda (FNG), Droid, Tornado, Preppy, Creampuff (FNG), Turnimus

Warm up:

Static Stretching
-Arm and Shoulders
-Quads and Hamstrings
-Toe Touches

Arm Circles x 10 each way
SSHs x 15 I.C.
Imperial Walkers x 15 I.C.
HIgh Knees in place x 15 I.C.

Indian Run lap on the track.
-Single-file line of runners in which the last guy sprints to the front. Rinse, repeat.

The Thang:

Block Brigade:
-Mosey to Y.H.C. truck and single file behind the truck (16 deep), we continue to unload 23 lb retaining wall blocks, brigade style. As instructed by the QIC, we kept the blocks overhead, until everyone had a coupon in the air, then we walk back to the A.O……blocks overhead the whole way. Line up at goal line, blocks in front of you.

Quarter Pounder:
-Sprint to the 25 yard line, 25 merkins, run backwards to the goal line, plank up and wait for the 6.
-Sprint to the 50, 50 air squats, run backwards to the goal line, plank up
-Sprint to the opposite 25, 75 Mtn. Climbers, run backwards to the goal, plank.
-Sprint to opposite goal, 100 SSHs, run backwards to opposite goal line, plank.

Quarter Pounder with Cheese:
-Rinse and Repeat with coupons in hand the whole way.

Double Quarter Pounder:
-Rinse and Repeat withOUT coupons.

Black Snake lap on track.
-Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

Line back up at goal line in front of your blocks. With blocks in hand, we did a bicep curl to overhead shoulder press back down to a reverse curl. x 15 I.C.
-Rinse and Repeat for a 2nd Set.

Six Minutes of Mary:
(Don’t forget those coupons, I didn’t bring them for nothing.)
Circle up at 50, on your 6, coupons overhead.
-Low Flutters X 15 I.C.
-High Flutters X 15 I.C.
-Low Dollys X 15 I.C.
-High Dollys X 15 I.C.
-L.B.C.’s X 25 o.y.o.

Rinse and Repeat for a 2nd Set.


Naked Moleskin:

Week 3 at HANGAR 1 and all systems are a go! 2 more FNG’s via the Nextdoor App. Not sure who gets the #tclaps, Subprime for steady promoting on Nextdoor or all the M’s on Nextdoor who tell their husbands about F3? Either way, it’s being given away. Speaking of giving it away, Edison coming thru strong and early with the E.H. of Buffy. Looking back on my VQ at Hillyeah!, I just knew I had to introduce the men to the concept of coupons. 23 lb. retaining wall blocks were just what the doctor ordered. HANGAR 1 now has it’s own set of coupons, conspicuously stashed at the A.O., should anyone feel compelled on their next Q. Mustang, Subprime and Turnimus round out the next 3 Q’s but we are still looking for a few good men to ring that #2ndbell and lead us in a workout. YHC is also waiting for some of the other Hillyeah! regulars to make their inaugural visit to HANGAR 1! (sup wit dat?)

Coffeteria at Roger’s Deli seem to suit us just fine. Plenty spacious, coffee as black as my badass black F3 shirt and plenty of breakfast options. I’m just not sure what’s harder, the 60 minute beatdown we endure at 7am or the decision to stay away from the bacon covered maple bars?

Lastly, pre-orders for HANGAR 1 shirts end on Thursday the 24th. We are fully funded so the shirts will go to print and will be sent out and delivered by mid June but once the pre-order ends, this design wont be available for purchase. If you’re looking for some new F3 SF PENINSULA gear, this design is once again available. Pre-orders will be taken till 5/30.

P.S. HANGAR ONE workouts every Tuesday and Thursday at 5:45am (45 min) and STEPS at Central Elementary in Belmont, every Wednesday and Friday, 5:30am (45 min).

GET THERE! See you in the Gloom!

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