When YHC put together this workout, it was pretty straightforward, no theme, nothing fancy, just a good ol' full body workout. As part of his Site Q duties, Scapula, made a spark that lit the tinder provided by Crash Cart and Castaway (was this sponsored by Net Friends, or does this speak to company culture?), then Loonie fanned the flames for an all out tongue in… cheek theme for the morning. I think the PAX took this a bit further than YHC did, my focus was on finding new partners, using our bodies in ways that made us feel good, and appreciate the lifestyle that we often indulge in, but don't often talk about.
We started the morning with the usual fanfare,
SSH x 24
Good Morning (with the clap at the bottom) x 12
Willie Mays Hayes x 12
Imperial Walker x 12
Moroccan Night Club x 20 (Loonie Led)
YHC then shared in order to kick off this group's activities, we need to start with Sally and see if we could bring it up on command. So we did a round of Bring Sally Up. When the merkins were too much to handle, monkey humpers were the back up position.
Before and during warm up, YHC passed a bowl around and collected all the PAX keys. This would be used to find a new partner for each round of the workout. Fortunately we had even numbers today, so there were no intentional threesomes at the start.
PAX had to pull a set of keys and partner with that guy for a round of exercises. The exercises were posted at four stations, with five rounds of exercises. The pairs would do what was on the card, then move to the next card. When they got through all four cards, they returned to startex, pulled another set of keys, introduced themselves to their new partner, then got it on for the next round of work. Time only allowed us to get through four rounds, some of the guys needed a longer recovery time between rounds. The exercises were:
Station 1:
Rd. 1 – Jump Lunge x 30
Rd. 2 – Reverse Lunge x 30
Rd. 3 – Jump Squat x 30
Rd. 4 – Ballerina Pulse Squat x 30
Rd. 5 – Squat and a half x 30
Station 2:
Rd. 1 – LBC x 30
Rd. 2 – Boxcutter x 30
Rd. 3 – Flutter Kick x 30 (CC)
Rd. 4 – Hello Dolly x 30 (CC)
Rd. 5 – 6" (Actual measurement) Leg Pulse x 30
Station 3:
Rd. 1 – Derkins x 20
Rd. 2 – Diamond Merkins x 20
Rd. 3 – Erkins x 20
Rd. 4 – Wide Grip Merkins x 20
Rd. 5 – Standard Merkin x 20
Station 4:
Rd. 1 – Burpee x 10
Rd. 2 – True Americans x 20
Rd. 3 – Squat Thrust x 30 – This was intended to be an F3 Groiner, but with poor explanation, it turned into Thrusters.
Rd. 4 – Plank Jack x 40
Rd. 5 – Alternating Shoulder Taps x 50
We came back together for a round of Mary, kicking off with an old workout from the F3 Exicon, the Big Sexy. 15 pickle pounders, 15 Monkey Humpers, and 15 Homer to Marge to Patty to Selmas. We followed this work with more glute work in the form of Clams.
That wrapped up our time, most of the guys were spent at this point. It was good to see so many pairs, especially at the end grouping together into four and six-somes. It was especially good to hear some of the newer guys taking the opportunity to count the downs/ups and or calling in cadence. The partner work also allowed for the PAX to support one another and maybe get to know someone that they maybe only noticed from across the circle.
The PAX did get a bit more serious by the time Announcements and Prayer requests rolled around. Prayers to Grandpa Ninja, and his son. They are going through some challenges navigating the mental health and the judicial systems. Please pray that they can navigate these systems, and have a positive outcome that is good for their family. Prayers of thanks for Fiddlestick on his upcoming 1 year anniversary in F3. He'll celebrate with the Q on day 364 at the Falcon tomorrow. YHC took us out.
It was a fun morning, one that made me appreciate all of the Fs out there. Thank you for allowing me to lead this morning, I am grateful the community that each of you contribute to in Churham.
SYITG