3 4 7s

3 4 7s

QIC: Frostbite

Date: 08/29/2025

PAX: @Brittani (WD), @Burns, @Frostbite (YHC, QiC, WB)

A lovely morning was had up on the northern part of town #Roohaw. YHC got an HC from Burns but other than that, there was not a lot of love on Slack. Not even a reminder from the SiteQ about my duties!  @Burns texted last night showing his 5 alarms were set and that he was ready to rumble. Let’s go – this is a great #AO with lots of opportunities for fun – rocks, playground, massive parking lot, fields, and a beautiful sunrise and backdrop.

YHC slept through the first alarm and woke up right at 0500 frantically worried that I was missing something. Shit – I gotta drive 25 minutes and still need to visit the commode. YHC jumped out of bed, got changed, got the internal system cleared and jumped in the car at 0512. I usually like to give myself some time before a Q, but away we went trying to beat Siri’s estimated time of arrival of 0533.

YHC skirts in on 2 wheels and Brittani and Burns are stretching and chatting. Mission Statement and 5 Core Principals are stated as I get the speaker and cones out of my car.

Here is what we did:

Standard Warmarama: SSH, IST, Hillbillies, etc etc.

The Thang:

Mosey on over to the rocks by the brightly lit sign. Place 2 cones about 20 yards apart. Pick a rock.

We would be doing 7s. Start at Cone 1 and do 1 rep. Do a Mode of Transportation to Cone 2. Do 6 reps of other exercise.

The catch was there was also a EMOM timer. Wherever you are when the timer goes off, stop and do 10 SSH and 3 burpees, then proceed.

R1:

Curls –> Skull Crushers (MOT – Bear Crawl Rock Push)

R2:

Squats –> Monkey Humpers (MOT – Lunges)

R3: 

Juanitas –> Pickle Pounders (MOT – Mosey)

After about 4 timer alerts, the burpees/SSH combo became more and more difficult for YHC and it also was taking us forever to get through R1 – so we OMAHA’d to just SSH. F You Burpees.

All #PAX pushed through and got through all 3 rounds. We mostly stayed together and picked up the 6 when necessary.

Mosey on home to launch stopping when the timer went off to ensure we got our SSH in.

Mary:

Mutton Crunch L/R

Low Flutter

Low Dolley

TIME!

NMM:

Relatively quiet AM this time around — too much huffing and puffing.

@Burns quickly realized that with the cones being close together that the MOT would probably be challenging.. You were correct, sir.

@Burns chose the biggest rock he could find. #Beast

@Brittani chose a rock that was not very flat, thus making it hard to do the rock push.

@Brittani and YHC shared Bursa Sac injury stories — did not slow @Brittani down one bit!

Announcements:

IPC Week 0 starts next week. Launchpad will host these beatdowns on Monday mornings. Distillery will host on Thursday mornings. BOLO for a nomad option as well! You vs You. Pick Up the 6. And don’t be an Ass.

@Brittani is hosting a Paint N SIP on September 23rd at El Maguey. Show out and support!

Prayers:

Minnesota Children, WSFCS Schools and children, and our wives (they always need it!)

YHC took us out thanking the SKYQ for the beauty we see in His creation. Great to be with you all.

@Transcript – keys can be found on the sign! You were missed.

All the love,

Frostbite