Rice a Roni!  The San Francisco Treat!!!

YHC arrived home from a quick trip to San Franciso, only to remember that this was Workout #24/25 on the quest to gain Master Q status.  The plane landed at RDU at 10:46 PM. I drove home to kiss the M, and then face planted into my pillow.  Very little time for prep or strategy on this one. Here is where we landed.

WARM-UP (Janet Jackson-Rhythm Nation as theme song)

• SSH, Air Squats, Overhead Claps, Willie Mays Hayes, Mountain Climbers

THE THANG (3 Sets of 3 Exercises)

• Beam Work
  • Beam Pullups (x5)
  • Knee Tucks (x5)
  • L Sits (x5)
  • Active Recovery – Air Squats (x25)
• Guard Rail Work
  • Dips (x25)
  • Derkins (x20)
  • Bottom Half Burpees (x15)
• Asphalt Work
  • Clap Merkins (x5)
  • Partner Weight Merkins (x5)
  • Alternating Shoulder Taps (x15)
  • Active Recovery – 180 degree Jump Squats

MARY

• Beam – Alternating Knee Tuck/L Squats
• LBCs (2 sets)
• Flutter Kicks (2 sets)

CoT

• Prayers for Hightower’s father in hospice care
• Prayers for Cooter and Peach as they do community service in Honduras
• Look for Slack communication from Ocho on 12/16 soccer/community service camp
• 12/15/17 – F3 Christmas Party at The Stroud on Franklin Street (6pm-2am, heavy hors d’oeuvres, more to come from Coco)