In July of 2020, YHC had a friend visiting from the Greater Cleveland area. We shared about our workout routines and on a Saturday morning convergence at Surge, YHC took my friend to experience F3 for the first time. We named him….Passport.
Passport returned home the Cleveland area, and we had often spoke about F3 but he hadn’t yet made his return to the gloom. Fast forward to Spring 2021, YHC made a trip up to Cleveland to visit and low and behold the AO F3 LOCO was .4 miles from Passport’s home. Needless to say we took the .4 mile pilgrimage to check it out….not once but twice during the visit.
Since then, according to the LOCO brothers, Passport has been a welcomed addition to the fellowship and just this past weekend did his VQ. Today’s workout mimicked and paid homage Passport’s VQ.
Heres what went down….
Conditions:
Low 60’s and Clear
2 min warning…..1 min warning…..
Disclaimer, Not a Pro, No FNG, Modify as needed
Opening Prayer
Mosey to the loading dock
Warmup: SSH x 10 IC; LBAC x 10 IC; RLBAC x 10 IC; TTT x 10 IC; IW x 10 IC
Head to the block pile and pick a winner and head to the basketball courts
The Thang:
Line up along the baseline with your block, for a superset, full body beatdown
Round 1: (Chest/Tris/Core)
25 Hand Release Merkins, 25 Dips on Block, 50 Single Count American Hammers, Modi-fide (Modified Suicide…to half court and back to full court and back); 25 Chest Press, 25 Skull Crushers, 50 Freddie Mercs, Modi-fide
Round 2: (Back/Bis/Core)
25 Curls, 25 Bent Over Rows, 50 LBC’s, Modi-fide; 30’s (also knows as 21’s for isolation bicep curls except 10 reps per iso instead of 7), 25 Upright Rows, 50 Single Count Flutter Kicks, Modi-fide
Round 3: (Legs/Shoulders/Core)
25 Block Squats, 25 OH Press, 50 Single Count Heel Touches, Modi-fide; 25 Bobby Hurley’s, 25 Shoulder Shrugs, 50 Single Count Scissor Kicks, Modi-fide
Circle Around Half Court for Waterfalls…
100 Merkin Waterfall-Circle up in plank position, YHC does 1 Merkin then goes counter clockwise to the next PAX, 1 PAX at at time while every other PAX holds the plank position until 100 Merkins are completed….side note Dominion sure enjoys 69
100 Iron Cross Waterfall-Circle up legs 6-inches up, YHC does 1 Iron Cross then goes counter clockwise to the next PAX, 1 PAX at a time while every other PAX holds the 6-inch leg raise position until 100 Iron Crosses are complete.
Rinse and Repeat each clockwise
Recover, Return the Blocks, Mosey to the Shovel Flag
COT:
Count-o-Rama, Name-o-Rama
Announcements:
-The Gauntlet will be at Surge doing The Flood on 10/22 (5am Start)
-Dam2Dam teams registered, looking for SC’s to become HC’s
-10/9 Second F Poker/Football Spring Hill Lake Clubhouse, more info to come
Prayer Requests:
-Tinker
-Mulligan’s daughter
-Skid Mark’s family
-Black Betty’s Bible Study friends (husband and wife) Morgan and Davis; Praise his M got a full time job at USC; Prayers for eldest son Graham
-Keychain’s Niece (Skylar) Brother and Family
-Lt. Dan’s pinky toe
In the spirit of Passport’s VQ…..10 years ago his little brother was killed in an armed robbery…..he was 22. According to the first responders his little brother asked God to forgive the people who did this. As such we need to keep in the forefront of our mind that there is nothing that is too big in order to forgive. Sometimes forgiving ourselves is the hardest thing, but forgiveness is the way of the Lord.