Weather: 42 degrees, Crisp especially for late April
Today was YHC’s first Q at the Beech House and the first time YHC has even visited in a long while.
Today’s focus was on merkins – quality, not quantity – and abs as the pax soon found out. Also, any plane flying over would have resulted in 5 burpees for all pax, but none came. A train passing by was good for 5 burpees, but fortunately the only train that came by was the pain train, as we shall later see. Any vehicle entering or leaving the site was also worth 5 burpees – one entered, and the two runnlng ladies left for a total of 15 burpees. Passing any light pole at any time required 5 merkins to pass, although we had to periodically relax that rule due to the extreme number of light poles at the facility.
Failure to follow the above rules was worth a 5 burpee penalty per violation.
Kudos to 7-11 and Fast Casual for deciding to clown car with YHC.
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
Mosey around the parking lot and into the teacher’s parking lot, doing about 40 merkins or so on the way.
The workout went something like this:
SSH X 19
Merkins X 10 IC working on good form
Mountain Climbers X 10 IC
Shoulder Taps X 10 IC
Hand Release Merkins X 10
Review the F3 Core Principles and Mission Statement
IW X 19 IC
LBAC X 10 IC – Forward & Reverse
Overhead Claps X 10 IC
Merkins X 5 IC
TTT X 19 IC
Time for some ab corners. Complete exercise and run to next corner.
1st Corner – Box cutters X 5 IC
2nd Corner – Hello Dolly X 5 IC
3rd Corner – Iron Cross X 5 OYO
4th Corner – LBC’x X 5 IC
At the end of the lap complete 1 burpee.
Rinse and repeat 3 times – adding 5 reps to the ab exercises and 1 to the burpees. In the middle of the 3rd round had to run down the hill to Beech Creek and then do 5 merkins per light pole coming back up.
After 4 times around the circle, we heard a whistle – sounded like a pain train whistle – time for 5 burpees and then the pain train!
Pain Train – Line up In Front of the School
Run to first light pole, do 10 merkins and run back.
Rinse and repeat, then on to second light pole for 20 , then back to first pole for 10 merkins and back to start.
After the second set the running ladies left, so then it was time for 10 burpees.
Rinse and repeat, then on to third light pole for 30 squats.
Ran out of time on the pain train.
Mosey back to the shovel flag for some Mary.
First pax who reads this back blast and replies to YHC gets a free breakfast. Will anyone read today??
Finished up with Flutterkicks for Cheech X 38 IC as YHC always does.
FNG – Jacob – teacher, coach football and basketball, family guy, Cleveland Browns fan, Guardians, Guardians of the Galaxy, not Burrow, Groot it is.
During the COT instead of FNG he said NFG, which was YHC’s favorite choice for his nickname, but Groot it is.
COT & BOM
Prayer Requests
Joe – open heart surgery
No Show – left a wrist band on the shovel flag
Other Unspoken requests
Announcements
- April 23 – Don’t Suffer Challenge – 0600 Lexington High School
- April 29 blood drive
- May 5 – Fund Raiser at Salsarita’s – Get Your Fiesta Pack
- Christmas Party
- Jan 1 – F3 Lexington New Year’s Convergence
Devo – Philippians 4:6-7 “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus..”