Weather: 33 degrees, Crisp
Today’s workout was about 35 degrees cooler than YHC’s last Q a mere three weeks ago.
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 100 burpees, but fortunately there are no train tracks nearby. Any vehicle entering the site was also worth 5 burpees – only had one car and one delivery truck. Passing any light pole at any time required 5 merkins to pass.
Failure to follow the above rules was worth a 5 burpee penalty per violation.
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
20 burpee slaughter start to get the pax warmed up in the cold weather. Crowd pleaser!
Mosey around the parking lot and into the center of the parking lot, doing about 20 merkins on the way.
The workout went something like this:
SSH X 18 IC – got some help from Hush Hush on cadence – training for upcoming VQ.
Merkins X 5 IC working on good form
Mountain Climbers X 10 IC
Shoulder Taps X 10 IC
Merkins X 5 IC
One minute of stretching OYO in honor of the absent Notebook
Review the F3 Core Principles and Mission Statement
IW X 18 IC
LBAC X 10 IC – Forward & Reverse
Merkins X 5 IC
TTT X 18 IC
Mosey to the inner circle. Time for some ab loops.
Every time you pass a light pole it’s 5 merkins.
West end of the circle – Box cutters X 5 IC
South end of the circle – Hello Dolly X 5 IC
East end of the circle – bear crawl 3 parking spaces and do 5 BBSU
North end of circle – Iron Crosses
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 and still doing 5 merkins at each light pole.
After 4 times around the circle, it was time for some block work, so mosey to the block pile and grab a block.
Head back to the grassy area where we had never gone before…..
Curls for Girls X 10 IC
Shoulder Press X 10 IC
Tricep Extension X 5 IC because YHC hates these.
Bent over rows X 10 IC
Curls for Girls X 10 IC
Put the blocks up.
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.
COT & BOM
Prayer Requests
Floppy Disk’s friend
No Show
Schools struggling with limited staffing
Other Unspoken requests
Announcements
- March 19 Race Against Hunger
- Christmas Party
- Jan 1 – F3 Lexington New Year’s Convergence 7AM
Devo – 1 Corinthians 16:13,14 “Be on your guard; stand firm in the faith; be courageous; be strong. Do everything in love.”