• When: 2019-10-03
  • QIC: Wapner
  • The PAX: Booster, Buttermaker, Dear Diary, Pick Axe, Wilbur, Quisenberry, Booo, Treadmill, Canseco, Little Giants, Wapner

The one where Wapner talks the whole time

Stop me if you’ve heard this one.  Wapner comes to a workout.  Wapner talks the whole time.  Wapner may or may not do all the exercises.  “Modifying,” Wapner says.

Well, that wasn’t today, sports fans.  YHC was there, and YHC did everything that was called.

Conditions:  a little humid, but otherwise perfect

The Thang:

Circle up here…wait, over there.

LB Arm Circles x 15IC
Overhead Arm Claps x 15IC
Dirty Birds x 15IC
Raise the Roofs x 15IC
Morrocan Night Clubs x 15IC (in memory of Granola)
LB Arm Circles Backwards x 15IC
Imperial Walkers x 15IC
TTT x 15IC
Windmills x 15IC

Mosey to the blockpile, grab a block, and circle up on the lower basketball court.

Ring of fire – all PAX hold their blocks at 90deg. in front while working PAX does 10 shoulder presses.  If your arms get tired, you may do shoulder presses but they don’t count.

Put blocks down and head to the Dunphy Dome.  Grab a bench.

Incline Merkins x 15OYO

Mosey to the stairs and grab a step.

Calf Raises x 15IC
Calf Raises with toes out x 15IC
Calf Raises with toes in x 15IC

Mosey to the bottom of the hill for 15s (not 11s).

Start with 14 squats at the bottom.  Run up the hill.  1 BBSU at the top.  Back down the hill for 13 squats.  Back up the hill for 2 BBSU.  Rinse and repeat until time is called.

Mosey back to the block circle to put them away.  Do 5 more shoulder presses on the way back to the pile to round out 15 of those, too.

Mosey back to the non-flag for Mary.  15 each of LBCs, Flutter Kicks, Freddie Mercuries, Gas Pumpers, American Hammer.

Finish with Imperial Walkers until time is called.


Prayer Requests:  Booo’s M’s recovery, Swanson’s Family, family of Quis’s family

10/26 – GoLeoGo Race – SFN Event – see Thumbs Up
11/16 – Cheech 10k
12/14 – Christmas Party
12/24 – Nativity Ruck

Moleskin:  We worked pretty hard today considering it was YHC leading us and it was completely off the cuff.  Proud of the PAX for bringing the MC as well.  No SSHs, Burpees, or Hammers were harmed today.

Devo:  Not really a “devo” but a few observations.  Discussed that YHC is proud of the F3 guys here locally as there’s been discussion far and wide of PAX elsewhere not living up to the various virtues that F3 stands for in terms of attitudes toward females and others and being more “macho” than necessary and just plain not being respectful.  You don’t hear that about the guys around here (much), and when we do, we deal with it with loving compassion and grace.  That’s rare.  Just a reminder to keep in mind that you represent more than yourself when you have F3 on your shirt or vehicle (and even sometimes when you don’t).