YHC has a vacation coming up and saw an empty Q slot, so YHC jumped on it as to prevent the pre-vacation fartsacks. It is always a humbling experience to lead the pax of Shawshank. The men are not scared to work, and the goal is always to give them the opportunity to get better. 14 pax braved a little rain in the forecast. Leave no man behind, and leave no man where you found him.
5 pax came together at The Rock, led by Parking Lot. A special thanks to words YHC needed to here. As men, we are to be the spiritual leader of the family, and I needed that reminder.
2 pax posted to stridelite, and 1 came running from home. YHC would like to note that he opted for a ride back home, so I take that as a sign he got his moneys worth.
Weather: Around 69 and 90% humidity.
Disclaimer/Prayer
The Thang:
YHC likes a good thing. When the pax complain about a Q for several days, it would seem that we are on the right track. Now YHC tries to be conscious of two things when working on a weinke: Too much of the same good thing is boring, and how will the Q keep all the Pax pushing, regardless of their fitness level. This is a work in progress, but YHC feels as though the Q skills are being honed. I hope the pax agree.
Mosey through the parking lot, doing a quick loop to pick up Shirley Temple. YHC is always impressed a man of 19 posts. Kudos, Shirley Temple! Continue mosey down the parking lot and hang a loop through the inner loop.
Circle up on the freshly sodded fields:
SSS x25 IC
TTT x15 IC
LBACs x10 IC
Mosey to the block pile and grab your favorite block, the next one available. Mosey back to the hill by Bear Crawl bridge.
Position your block uphill facing the 12 o’clock position. Moving clockwise, Merkin with right hand on block, merkin with left hand on block, block drag to the 1 o’clock position. Continue around the clock face until back at 12, and reverse the sequence.
5 rounds: 5 squats, 5 overhead press, 5 curls for the girls, run backwards up the hill, 1 burpee, lunge backwards down the hill. Rinse and repeat adding one burpee at the top until you hit 5.
Leave your block behind, mosey back across bear crawl bridge and do the short loop and back to the hill.
This is where the Q changed. As a benefit to those of all physical levels, YHC decided we would do flutter kicks with our feet facing up the hill. The pax declared this was easy. 90 4ct flutter kicks IC followed. Yes, it was supposed to be 100. Most of the pax quit counting, and Lego was wise enough to skip 10 to get to 100 quicker. He claims this was accidental. Then the mumblechatter really got going because some of the pax were disappointed that we were 10 short. YHC will come back to that.
Now that we had disgruntled pax that felt cheated by 10 flutter kicks, YHC called an audible. Next was 20 block-drag merkins, with a crawl bear uphill, with your block. Repeat 20 block-drag merkins at the top, carry your block to the bottom, , rinse and repeat.
Return the blocks to the block pile, and mosey to bear crawl bridge where, you guessed it! Bear crawl the bridge. It is in fact the only bridge in America that gets longer as daylight approaches.
Since the pax were unhappy about being shorted 10 flutter kicks, circle up and do flutter kicks until 5:15. YHC believes we were around 58 4ct IC.
Announcements:
6/16 F3/FiA Family workout at The Hollow – 7:30am
6/20 – All AOs are closed, converge at Stride for Cheech Memorial run. 5am. If you can run, walk, or crawl, you ned to post there. #LeaveNoDoubt
6/23 – Pool Party hosted by Lego – Vintners Wood 4-8pm
6/30 – Double down after Shawshank boot camp for Homeless Vets workout
7/4 RCSD Ryan Rawl Memorial – 8am State House steps $25 and bring a partner
7/7 Sandbag Mile @ F3Cryptonite $35 registration, team is F3-Cryptonite, Contact @F3_Ponzi for additional details or monitor the Cryptonite twitter feed
Upcoming Events: Sweet Baby O 5k, Stomp the Swamp, Cheech 10k
Prayers:
Lady whose son was killed on I20. She is home and confined to a wheelchair, give her peace and comfort.
Matlocks 2.0, guide the surgeons hands and let recovery be complication free
JJ’s back, we ask for healing
Widows of F3, give them peace and comfort.
All those left in a dark place, and needing a light. Lord, let your light shine on them.