After a good 2-PAX EC ruck with some playground Erkins, Derkins and Pull-ups and a double-time run back to the HoP for slow count Merkins and Dips, 8 PAX were ready to roll for today”s gloom. We did the lap around the church and jumped right into warmup
SSH x 20
Imperial walker x 20
Mtn climbers x 15
Merkins x 10
Willie Mays Hayes x 15
Windmill x 10
Arm circles forward and backward x 15
Go get your steel. Pick your favorite. I don”t know who exactly decided their favorite was the big boy, but somebody had to do it? Probably was Assisi or Sweater Vest.
Station One – Backwards run up to the first corner of the parking lot, steel overhead. SUPRRISE! FLANDERS IS COMING IN HOT! The PAX jumped to a solid 9 and everyone”s favorite neighbor hustled, got steel, and caught up, happy to have you Flanders! Corner 1 exercises:
Curls x 30
Triceps Extension x 15
Remember on these, go for proper form. Clench your butt and flex your quads. YHC has done something called yoga three or four times in my life and that is something they say. YHC thought it would be good to remind the PAX of that. Pretty sure YHC earned their respect and admiration. Switch your steel if you want, and we are off.
Station Two – Lunge to second corner with steel overhead. It was at this point that YHC had the first moment where YHC noticed how quiet things can get when you Q… Corner 2 exercises:
Steel Squats x 20
Flutter-kicks with Steel overhead x 20
Trade up if you need to and mosey to the front door of the church.
Now this is where YHC wanted to try something new. YHC is a regular attender of the HoP AO and a member of the HoP Church and YHC has noticed that there are a few places around the HoP we, the fine PAX of F3 haven”t fully explored in my year or so of F3. Being that YHC works in a R&D role professionally (Lord knows I am no professional Q), it was time to do some “pilots” of new activities and locations around the HoP. We get stuck in the big parking lot too much and we need to broaden our horizons! Sure, the Chapel Hill site this morning had beer (rumored) and there was a group running the Lonely Pine, but we have a big ol” church building with a great wall for dips and some BTTW action. So let”s try it!
Station 3 – Office Entrance – Count off by 1”s and 2”s, 1”s on the dip wall, 2”s Balls to the Wall.
Dips in cadence for 20 count while the BTTW crew ponders life”s mysteries. Switch. Repeato
Pilot Feedback – YHC would give this a solid thumbs-up emoji, not a silver bullet, but there”s potential here. We”ll do it again. Maybe more people will pay attention to the count next time besides Bushwood (thank you for that).
Station 4 – Next new station! Mosey to the side parking lot. Now this is something really dumb that YHC wanted to try: Bearmuda Triangle: Start at the entrance sidewalk – bearcrawl to far tree #1, then do 1 burpee – bearcrawl to the other far tree on the other end of the lot, 2 burpees – bearcrawl to the start, 3 burpees. Half the group went out while the other half held planks just so we aren”t bunched up. The first half held planks after they finished.
Pilot Feedback – YHC didn”t have a lot of faith in it and it for sure could be a bigger part of the workout, but the location didn”t necessarily work. The ideal is 3 rounds of the Triangle, but we had more new stuff to do. We should for sure try this in The Pit at HoP…
Station 5 – Trade up your steel and mosey down the hill around back. Half way down, steel up! Stop at the speed bump behind the sanctuary where it”s super-well lit. Pile up your steel at together and have a seat on the wall shoulder to shoulder. Time to play Pass the Tots! PAX did a wall sit while we handed the 9 pieces of steel one at a time all the way down the line. Of course, YHC held the big boys for last, don”t worry! Last man would call when the steel is completely down the line, then the next coupon would be sent. 20-count recovery and re-pile the steel, and let”s pass it back!
Pilot Feedback – The wall is great for sitting, and it”s a good spot too – could have had a couple more PAX on either side. Plus, the lighting is just superb and really enhances the idea of accepting a giant piece of railroad metal from the man next to you, who is desperate to get it out of his own hands. Is there a metaphor in there? I dunno … We”re almost done though!
Get your metal, or just some metal, and backwards-run again (steel up!) from the wall back to the parking lot start for Mary. We had 7 minutes and it was getting a little bit rainy. Just a little.
Mary –
Freddie Mercury
LBCs
Box cutters
Superman for a full min (you can clench your butt here to if you want)
That”s it! COT –
Announcements –
April Fools Day – The Bull – Sign up! Do it because Tuco has to work that day and you know if he were there he would crush it. Pre-order your shirt, I have tried everything I can to get info from Floyd about it and all I know is that it has a kitty-cat and a bunch of flowers on the back and will be NC State Red. Also – just so we are clear – I have confirmed with Floyd that The Bull shirts come with sleeves attached so you”ll have to remove them yourselves. Thanks Mudgear…
Moleskin– Guys I don”t” think I took prayer requests and I apologize. That”s my fault. Name-o-rama and prayer. It legitimately started pouring after we returned our steel and were heading back to the car. Not too shabby …
Q”ing is like cooking. Anyone can do it. I think I served a very nice portion of mac”n”cheese and hotdogs today. My 2.1 loves that stuff. I got some more ideas for us to try as well. Thankful for Tuco for just telling me to Q and telling me he”s going to help. It”s what I needed to go from participant to leader. It”s a start. If you haven”t Q”d that”s ok, find someone that is really good at Q”ing and ask them to be your training wheels. If you have Q”d, give up half or a quarter of your next workout to someone for their first shot. We”re all free to lead and be led.