YHC hasn't been Q in a bit and due to literally driving a bus a lot lately has not made as many workouts the last month and half as usual. (shameless plug – anybody knows somebody who wants to drive a 14 passenger bus, CDL not required, please let me know because I'm hiring). 11 PAX gave me a lot of grace in my "creative" Q counting today as I made several slip-ups, hiccups, and trip ups. We planned to be under cover in case we were facing heavy rain and even though the rain was light we stuck to the cover on the Jordan High School entryway.
Warmarama:
15 side shuffle hops, a half dozen willie mayes hayes, some nice stretching with downward dog into cobra stretch, good mornings, empirical walkers, and little baby arm circles both ways. finishing with PAX stretching out anything else they deemed necessary. YHC forgot count a rama.
the thang:
we all grabbed a block for some declining/inclining progression workout. round one 7 reps, round two 6 reps, etc until we hit 1 broken up with a couple peoples chairs then headed back up. In the interest of time, but not the Pallino Piranha way, we did some combining on the way back up. Combining upward reps 1, 2, 3, and 4 to one round of 10. I call this sneaky cardio. The exercises per round:
Burpees
Bicep Curls (slow negative curls on the low rep rounds)
Merkins (slow merkins on the low rep rounds)
Squat Thrusters
One Arm Row
Caleb Loves (you know, because Club owns Dook now)
One Arm Row, your other left
Mountain Climbers in cadence
Chest Press
PAX named exercise (we had bonus burpees, Count Chocula's Crazy Ass Stop, Drop, and Roll (trademark pending), Red Tape's WWIIs with blocks, Botched's Blockees, Crash Carts's flutter kicks, Boucher's tricep extensions, Scribble's Smurf Jacks, and 10 awesome 8count Manmakers courtesy of Cherry Baked)
Mary, all in cadence:
Flutter kicks
LBCs
Box cutters
Freddie Mercurys
Prayers to the people of Iran, Ukraine, and Russian citizens being forced into war. Prayers for our F3 brother in Raleigh who had a heart attack during a workout and was keep alive by his fast acting PAX – his surgery is today (or maybe it was yesterday), he is expected to make a full recovery.
Annoucements for the Bull, Quarterly Report postponed, TBL cancelled, TBR on under the garage, upcoming team competition fundraisers and accepting suggestions for worthy causes, coffeeteria at Bean Traders.
Moleskin: I was my honor to lead (even though somewhat scattered) this mooning. I have missed a fair amount of workouts since school began with my bus driver shortage and my body and mind have missed the push, the camaraderie, mental/physical exercise. Falcon was my first post courtesy of an introduction from 2ply, really grateful of the welcome acceptance and brotherhood. F3.