Sua Sponte

QIC: Mr. Clean
Date: 07/31/2018
PAX: Ducktales, Geek Squad, Leftovers, MilkMan, Mr. Clean, and Radiohead
AO: The Huey


71 degrees. Very high humidity. Storms and heavy rains have not arrived. Ants were in abundance.

The Disclaimer

I am Mr. Clean and will be on Q today. I am not a professional, you are here on your own free will, push yourself but don’t hurt yourself, and if you hurt yourself, then we will do our best to help.


SSH x25 IC
Finkle Swings 10 OYO
BAC x12 IC
Reverse BAC x12 IC
Moroccan Night Club x12 IC
Cherry Pickers x12 IC
Shoulder Flies x12 IC
Shoulder Press x25 IC
Fire Hydrants x10 IC

The Thang

YHC went to an old friend from the playbook as I was filling in for the fill in Q this morning. Six Pax with strong minds and full hearts will get you going.

Dora 1-2-3

100 – Hang Cleans
200 – Curls
300 – Squats
(In Bench Dips on each exploration trip)
Pax chose a new partner. Pax 1 completed Block Bear Crawls to Pax 2 while Pax 2 was completing AMRAP SSHs. Flapjack. Rinse and Repeat.
Finished The Thang with a relay. Pax 1 completed 25 LBCs while Pax 2 did AMRAP Bent Over Rows. Pax 1 sprinter to Pax 2 tagged up and the relay was completed once a total of 100 LBCs were complete.
2nd Place – 5 Burpees
3rd Place – 10 Burpees


At times we are “asked” to step up, make a spur of the moment decision, and be “put on the spot”. The only real way to become a better leader is to seize the opportunity to step up when the opportunity arises and, in turn, be prepared to accept constructive criticism to improve further leadership opportunities. Finally, this is F3, if you are felt led to lead, then do it and don’t be ashamed of how many times you do it.



Milk Man made his first Huey appearance and received the coveted Huey Flag from Leftovers as Leftovers transitions to Hill City.


Still Hollow
GoRuck Tough (check Slack for details)
August 25 — Cam Run replacing Landfill.

Upcoming Qs

August Q Schedule coming soon.