Archives: The "BUOY" Special

  • When: 20180719
  • QIC: Buoy
  • The PAX: Dreamliner, Space Monkey, Marvel, Snowman, Buoy
  • 5 PAX arrived at QQH and the weather was perfect. YHC delivered a coupon beatdown focusing on strength training.

    The Thang


    25 Side Straddle Hops IC

    20 Windmills

    15 fwd/15 back Shoulder Circles IC

    15 Chinooks (Overhead arm circles) IC

    20 Through the Tunnel IC


    PAX took a lap around the QQH track and over the bear crawl bridge to get the blood pumping. PAX moseyed over to receive their coupons to being the workout. PAX partnered up to complete an AMRAP Dora style beatdown. PAX completed a set of Bench Press, Upright Rows, Overhead Press, and Yoke Planks. In between each set partners ran to the gazebo and back before relieving PAX of their 65lb coupon; Rinse and Repeat. While observing the PAX; Snowman was crushing the Overhead Press, but when he started his run his arms were flopping around like he had no feeling in them. Following the BUOY AMRAP we completed a set of PAX Merkins, 10 reps IC. PAX would get into the Plank position and rest their feet on the shoulders of the next PAX, essentially making a pentagon table, however it wasn’t very sturdy. Once complete, PAX got back-to-back for 5 amigos and completed 20 squats IC, relying on the strength and steadiness of their fellow PAX. Finally, PAX completed a final round of the BUOY AMRAP.

    Back to Flags


    Circle of Trust

    YHC read from the bible James 1 19-20

    My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak, and slow to become angry, because human anger doesn’t produce the righteousness God desires.

    F3 Hampton Roads