YHC has been inconsistent lately and basically getting good at making excuses. Except when I sign up to Q so here goes, made the commitment now it is time to show up (and write a back blast).

 YHC unashamedly borrows and steals workouts from anyone/everyone for his F3 Qs and this is two fold 1) someone else has tried it and it works (maybe) 2) less thinking and usually less thinking at 5:30 in the morning is better for me.

Warm up

SSH, WMH, Arm circles (and reverse), Good Mornings, Imperial Walkers

Mosey to (non) smoking area outside of courthouse.

Introduced the PAX to Chad 1000 X in support of veteran suicide prevention. We modified some of their training plan for the Chad work outs.

10 step ups to the benches then short rest to talk about Navy Seal Foundation, Chad Wilkinson, Sara Wilkinson, the Chad 1000X and other topics related to veteran suicide.

Mosey to Farmers Market pavilion.

WW2s, Leg Lifts, Flutters then lunge walk the length of the pavilion (rinse and repeat x3)

Mosey to parking deck (library entrance) partner runs to end of the parking deck level

Time for a quick Dora

50 lateral lunges

100 merkins

150 squats

Mary

Mary was built in Mosey to the bottom of parking deck for COT

COT/NMS

Reach out … don’t just think about it or tell those who are showing up but decide to reach out and connect with someone who you have not seen in a while. It makes a difference.

Always an honor to lead, SYITG