As YHC was preparing to Q #TheBigDance on Form week, there was some uncertainty on what way to go.  YHC was doing some research and contemplation on how to approach this workout.  YHC didn’t want to do the exact same work out as others, but having the benefit of the early week, wasn’t as concerned.

When YHC has Q’d in the past, the M.O. has been to pack in a lot, stay moving, pay attention to form, but more quantity over quality.  The goal in this morning’s gloom was to be very deliberative on Form and quality over quantity (see how those results went).

YHC pulled up right at 5:30 and eased into the intro.  There was some early mumble chatter (and curiosity from YHC) on Monday’s visit from F3 Co-Founder OBT, where he posted at #DevilsRidge and shared an inspiring speech at Durham Rotary Club (ably led by Churham Stalwart Amphibous and attended by 20 Churham Pax).

YHC began with an emphasis on form, fundamentals of full range of motion, activating the core, focusing on breathing, paying attention to how things feel, and a strong posture.  YHC reemphasized the why the Q should use the cadence count, “the next exercise is” language, and so forth.  YHC encouraged feedback and invited the Pax to question/challenge each other on form, quality reps, full range of motion, etc…but also emphasized that each individual knows their body and capabilities and to adjust as needed.

We had 21 Pax and we went on a mile long mosey into the Forest Hills Neighborhood.  We emphasized a focus on breathing, then did some striders, high skips, butt kickers, then back to the parking lot for a warm up.  We focused on breathing, form, and full range of motion –

SSH IC X 20

Good mornings IC x 10

IW IC x 20

Mountain Climbers IC x 10

We moseyed to the tennis court and commenced with the form practice –

Merkin – emphasized form, full range of motion and YHC directed the Pax to do perfect form Merkins AMRAP until form was compromised.  YHC had a very deliberate single count cadence and was impressed that at least two Pax were able to maintain form through 35 reps

Burpee – There was some good discussion on “proper” form for a burpee.  YHC instructed the Pax to do 10 in cadence “regular” burpees focusing on full range, breathing, and maintaining posture.  We then did 10 burpees with “proper” form (as noted by a recent instructional video shared by Beano) – feet together, knees slightly bent, lean forward with hands flight on the ground, snap legs back, chest/thighs to the ground, explode legs up to a crouch, explode up for an overhead clap.

Squat – YHC emphasized the fundamentals – feet shoulder with apart, strong posture (big chest), squat until thighs are parallel to the ground, don’t let knees go past your feet, then explode up…all while breathing deeply.

Bear crawl – YHC embraced the Sweats method of bear crawls, where we started in a plank position, keep knees close to the ground, and essential mountain climb across two tennis courts and then utilized the same method with the crawl bear back.

Lunge walk – Begin standing with your feet shoulder width apart and your hands on your hips.  Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.  We went across two courts and back

We then moseyed to the picnic shelter for

Dip – (IC x 10) emphasized breathing, hand position and full extension to limit strain on shoulder

Derkin – (Single Count x 10) Emphasized form – posture, back position, breathing, full range of motion

Heels to heaven – focused on full extension, pointed toes, getting the lift form your upper abs when you are extending the legs up vertically.

Flutter kicks – emphasized keeping the core engaged, legs straight, toes, pointed, full range of motion

YHC related today’s form based work out to how we should focus on form/fundamentals when it comes to making our relationships, situations, the community and the world a better place.  If you see someone in need, help.  If something needs to be said, say it.  Take care of those loved ones whom you may tend to take for granted.  You’ll be amazed at the effect these seemingly simple acts can have on individuals and communities.

While our Churham Pax #s have grown significantly, it doesn’t seem like those Pax willing to Q have grown at the same rate.  Come out and Q a work out.  If you aren’t ready to Q, CoQ.   You won’t regret it.

Announcements:

2nd F (Fellowship) lunch at 12:00 p.m. at Pompieri Pizza on Wednesday