YHC planned an early birthday Q in anticipation of his turning…28 … tomorrow. Variations of 6, 10 and 28 were the theme for the day.

Warm-Up:

• Lap around the parking lot
• SSH 28 IC
• LBAC Forward / Reverse 10ea
• Plank Jacks 10 IC
• Mosey to the far corner of the football field

ME:

PAX held Squat while YHC explained the ME.

• BLIMPS (6 letters) 10ish reps each while zig zagging across the field to ultimately draw out the letter “Z”
  • Burpees 10 OYO or in cadence per YHC’s choice
  • Lunges, Imperial Walkers IC
  • Merkins (Varied: IC, Tempo, OYO) per YHC’s choice
  • PlankJacks IC; Squats Tempo
• 

• Mosey to the Rock Pile for “Gorilla Complex” (modified from Exicon).

• While PAX recovered from BLIMPS, YHC painfully described the next venture, we’ll call it, “Karate Kid.”
  • PAX in plank position in circle completing Annie per Exicon (PAX switched hands when PAX in center of circle completed “Daniel Son” IC for 6.

• Gorilla Complex: 6 exercises, 10 reps ea; 6 rounds – using coupon/rock of PAX choice
  • Curls, Bent Over Rows, High Pulls, Overhead Presses, Tricep Extensions, Merkins
    • Given the immense amount of “fun” PAX were having, Merkins were modified after Round 3 and were included in a Ring of Fire to round out the Complex
    • Ring of Fire – Plank hold, while each PAX completed 5 Merkins SC

Mary:

PAX on their 6 completing ABC’s for some core fun spelling “HAPPY BIRTHDAY.”

Time was on our side so PAX then completed 28 LBCs… well, 14 IC.

COT:

Prayers for job interviews, family’s health struggles, and Nubbin’s family.

Encouragement:

Seek out the “joy” set before you each day. (Hebrews 12:2).

Big thanks to the men who made it out to celebrate YHC’s birthday! F3 Hillsborough is anxious to see what Elf has in store for his B-day Q Friday.