YHC has hit the four year mark in this F3 adventure, so it was time to do the traditional anniversary Q. Actually, it was time to do it back in September, but who’s counting? Speaking of counting, we counted a nice crowd of 9 PAX at CHS this morning, where YHC hadn’t led in about a year. Today broke the streak, and the details are here…
the Conditions: 54 degrees and mercifully cool
the Thang:
Run to Stadium Lot
20 SSH IC
20 IW IC
10 TTT IC
10 WM IC
Mosey to Bottom of Suicide Hill
Burpee Ladder 1-12 at speed bumps and top of hill, finish with 12 on bottom, flutter kicks on 6
Walking lunge uphill toward stadium, run down, walking lunge up again
Run to circle, 4 corners
50 squats, run, 50 Merkins, run, 50 Iron Crosses, run, 50 high Knees single count, run
Rinse and Repeat with 30/30/30/30
Rinse and Repeat with 10/10/10/10
Run to ampitheatre
Box jump steps
25 pull ups
Run to flag for no Mary
Throughout the proceedings there were various threats of specific exercises not geared toward the more diminutive PAX at next workout, I’m sure the guys were just kidding. Very strong mumble chatter and athletic domination by Moneypenny, pretty standard day at the Roost.
Count, Names, Announcements, Prayers
Looking for ideas for Chapin specific community service projects
convergence of Roost and Speedtrap Thursday, Fire Daddy on Q
Prayers for Stirrups and Rudy on Jamaica mission trip
Prayer/Devo
Great to be back. SYITG