The site Q made several requests for YHC to celebrity Q, but the timing never worked out. Being a man of the people, last night YHC saw an open spot on the Q sheet and grabbed it. Unfortunately, the site Q couldn’t be part of this momentous occasion that he so desperately wanted.

Warmup: various modes of transportation from the flag to the rock pile for a warmup consisting typical warmup exercises.

Tha Thang:

Grab a rock and stay on the track for compound 7s.

Round 1:
Squrls (squat/curl with rock)
Lt. Dan 50 yards
Catalina wine mixers
KoT back

Round 2:
Skull crushers with rock
KoT 50 yards
Low Country Crab
Slowsey back

Declining ladder of rows and overhead presses

Return the rock, back to the flag, COT.

Thanks for the opportunity to leave and get back to the place where F3 started for me!

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