YHC showed up for the 5AM run at Point Break for the 4th Wednesday in a row, but the only other runners who showed were the Chick Fil-A ladies who sprinted from their cars to get to work on time. At first it didn’t look like anyone was going to show for the workout, either, so YHC figured there must be some convergence or CSAUP event going on elsewhere. Finally five high-quality pax showed up. No one had signed up to Q, so YHC decided to take it on after minor coercion.
Weather: 60 degrees, nice
The Thang:
Intro, Disclaimer, Prayer and Pledge of Allegiance
Mosey around the parking lot for warmup with some high knees and butt kicks. Stop in the middle of the parking lot. The exercises went something like this:
COP –
SSH X 25 IC
Merkins X 10 IC
LBAC X 10 IC – forward and reverse. With 10 Overhead Claps in the middle.
Merkins X 10 IC
TTT X 25 IC
Merkins X 10 on YHC’s count
Imperial Walkers X 25 IC
Line up on the parking spaces – bear crawl about 50 yards across the parking lot.
Mosey over towards the common area in the middle of the shops.
Dips X 20 IC
Time for some 11’s – start with 1 Merkin, run up the stairs to the parking lot up top and do 10 BBSU. Run up and down to complete the cycle of 11’s and stay at the top when done.
After completion of the 11’s, YHC asked the pax how many stairs the group had just been climbing. No one knew there are 31, so 31 merkins were done to help their memories.
YHC needed more time to make up exercises, so next was an Indian run around the parking lot. Run back down to bottom of stairs. Legwork was needed, so 50 squats were done OYO followed by 20 lunges each leg.
We engineering types in the group wondered if there are the same number of steps on the left side of the common area as there are on the right, so we went to find out. Amazingly, there are 31 on that side, too, so it was time for 31 merkins, 31 squats and 31 BBSU OYO in the parking lot.
Back down the 31 steps. Time for more dips – 10 IC, 10 derkins OYO and 20 LBC’s IC.
YHC was having a hard time thinking this morning after eating at Angus Barn last night, but fortunately the time was nearly expired at that point.
Mosey back to the main parking lot.
Crab walk back the same distance of the earlier bear crawls. Mosey around parking lot to shovel flag, which is actually a pitchfork flag and not a shovel flag.
Final Exercise – Flutterkicks X 38 IC for Cheech as YHC always does.
John Flanagan, “Cheech” was a high-impact pax in F3 Lexington, SC who he was hit by a car while running on June 21, 2017 and passed away. This exercise is YHC’s simple method of honoring his memory. No matter how tired YHC may be, there is always plenty of gas left in the tank to do those 38 sets of Flutterkicks.
COT
Announcements
- Haven House donations continue
- Oct 24th The Odyssey
Prayer Requests
- Augment’s friend’s mother
- F3 Grandstand – Hightower’s family
- Unspokens
Devo
Joshua 1:9 “Be strong and courageous.”
Now is the time to stand up, be strong and be courageous. Joshua had a big task ahead of him. This statement was repeated multiple times for Joshua, so we probably need it repeated 100 times.