First Q in a while, so it was long overdue. In honor of the occasion, I dusted off the weighted vest—my own version of Sly Stallone turning his hat backward in Over the Top. Flip the switch, unleash the beast.

At 5:30 sharp, skipping pleasantries like a man on a mission, we went straight to the rock pile. No standing-around warmarama—this was a warm-up on the move:

Rifle carry a few meters → 5 Burpees

Rifle carry a few more → 30 Side Straddle Hops

Rifle carry again → 10 Low Slow Squats + 15 Regular Squats

Warm. Mission-focused. Ready to destroy.

Round 1 – Bench & Rock Circuit
Each PAX had a bench and rock.
Timer: 15 Burpees
Stations:

Blockees

Bulgarian Split Squats (rotate at 5 reps)

Derkins

Thrusters

Shoulder Press

Squats

Two full rotations.

Round 2
Timer: 10 Burpees
Stations:

Bent Over Rows

Curls

Incline Merkins

Tricep Extensions

Jump Squats

Bench Press

Again, two full sets. Beast mode? Still engaged.

The Finale – Rock Relay to the Flag
Rifle carry → 10 Rock Big Boys

Rifle carry → Rock Flutter Kicks

Rifle carry → Drop rock at pile

Sprint like you’re being chased by the tax man back to the flag

COT: Lifted our intentions to the Lord Almighty and expressed gratitude for my F3 brothers. Switch flipped off, vest retired (until tomorrow’s Q at The Mothership).

Moral of the story: Never underestimate the motivational power of a dusty vest and a little Stallone energy that was over the top!