A Grungy Animal VQ

AO: The Hooch

When: 12/16/2019

QIC: Animal

PAX (17): Popper, Waterboy, Ball Boy, Birdie, Meatball, Piggy, Mufasa, Splinter, Zohan, Feathers, Puff Daddy, Flo, Boomer, Ready Mix, Cougar, Dawn


After 4 months, and some not-so-subtle suggestions, the time had finally come for YHC to take the reins and lead the PAX in to the gloom. Not gonna lie… I was a little nervous at the start. I’ve been to so many great BDs, and I definitely didn’t want to disappoint the PAX.


Mosey around the parking lot to the regular warm-up spot for a few exercises:

  • SSH x 15
  • Weed-picker x 8

Mosey across to Perimeter parking lot for merkins x 10, then one final mosey down to the base of “Chapel Hill”

The Thang:

In honor of the great, albeit meaningless, last-second win by Coach “Bro” and the Falcons yesterday, and inspired by the AlphaRuck CSAUP from the other week, the PAX partnered up for some “Bro” 11s. Starting at the bottom of the hill, do 10x “Bro” Jumps (jump squat with a double hi-5 at the top), run up the hill for patty-cake big boys (to complete 1 rep, PAX sit opposite each other then do a big boy sit-up in unison with a right-hand side-5, then another with a left-hand side 5). Rinse and repeat until finishing with 1 “bro” jump and 10 patty-cake big boys. Plank for the 6.


After a short recovery, the PAX formed 2 Indian-run lines and returned back across the street, eventually lining up at the end of the parking lot opposite the flag.


The PAX would then proceed to entertain the early morning crowd at Starbucks with alternating bear crawls and broad jumps (switching exercises at each row) until reaching the sidewalk near the flag.


The PAX were then directed to the covered area near the flag for a new routine that YHC dubbed “The 90s”, a collection of 90 second AMRAP exercises, with a 20 second recovery, set to some 90s music. Being a cloudy morning, some good Seattle grunge rock felt in order. PAX completed 90 second AMRAP of the following exercises:

  • V-ups
  • Dolly
  • Plank Jacks
  • LBCs

Returned to the flag for a few rounds of Mary


Shout-outs for Popper, for rocking the harmonica on Sunday and demonstrating why he deserves his name. Continued prayers for Pooh Bear’s mom and his entire family.

Naked-Man Moleskin:

I wasn’t really sure what to expect from my first Q. It certainly didn’t go according to the plan I had concocted, which coincidentally, is exactly how everyone said it would go. I didn’t sleep much the night before, and during the first mosey lap I was so full of nervous energy and adrenaline, that I ended up about 20 yards in front of the PAX. I only realized how far ahead I was when Flo caught up to me and I finally turned around…

I’ve found that one of the most rewarding aspects of F3 is in being taken out of your comfort zone, but then ultimately persevering and changing what your comfort zone is. Whether it’s waking up at times you previously would never have considered waking up at, doing exercises you feel like you would never be able to finish, or leading a group workout when you’ve never lead a workout in your life, as long as you’re willing to start and push past the initial discomfort and doubt, you will come out the other side with a great feeling of accomplishment. Today was no exception.

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