BC Workouts always, and I mean always, seem to bring out the best in YHC. Ever since the first post in BC (a Thicket Workout Q’d by Spooky) there seems to be something about the area that provides an extra bit of vim and vigor in the blood. The only bad part of a BC workout……it has to end. Thanks men for letting me lead this morning. F3 has changed my life, my health, and I’m so grateful for the organization and all of the PAX within it.
YHC was amped up for the first Q in BC this morning. This is Q #13 of 25 on the Master Q Trail. Part of the Joy of the Master Q is posting at different sites, meeting new PAX (because the PAX that know me at my usual sites don’t complain when I’m gone) and experiencing the workouts at the different sites, and also finding new, imaginative ways to Q a workout. To those Nantaan out there that devised this Master Q idea, Thank You.
Being that it was one day after Halloween, and Reformation Day (500 Years Ago, Martin Luther posted the 95 Theses on the Church Door in Germany. High Impact Man (HIM) that Martin Luther), YHC thought that something special was needed. A Foreshadowing message was posted advising the PAX that we would be doing some AB Work, and Monkey Humpers. 23 PAX total were not dismayed, discouraged, or too hung over to post.
Warm UP:
Side Shuffle Hop x100
Willie Mays Hayes x10
Little Baby Arm Circles x 10 FWD and BACK
Main Event:
Flutter Kicks x20 IC
Merkins x 20 IC
Flutter Kicks x20 IC
Carolina Scorpion Dry Docks x 20 IC (Left Leg UP)
Flutter Kicks x20 IC
Werkins (Wide Merkins) x 20 IC
Flutter Kicks x20 IC
Carolina Scorpion Dry Docks x 20 IC (Right Leg UP)
Flutter Kicks x20 IC
Wilt Chamberlins
LBC’s x50
Run 100 feet
Monkey Humpers x50
Run 100 feet
LBC’s x50
Run 100 feet
Monkey Humpers x50
Run 100 feet
Mosey to Field with the Wall
Dips x 15 IC
Suzanne Somers Sumo Squats x 15IC
Repeato x 3.
Mosey back to Parking Lot for Mary
Weezey Jeffersons (Movin on Up): Start with Legs at 90 DEG. Move legs down slowly over a 3 count to 6” above the ground. Move legs back up to 90 DEG on the 4 count. X20 IC.
Rosalita WHIP: Start with Legs at 90 DEG. 4 Count Exercise. Move Legs out on 1, Together on 2, Flutter Up on 3, Together on 4. X 20 IC.
Russian Hammers x 20 IC.
By Request of Several PAX: Flutter Kicks x 20 IC.
Announcements: F3Gear Order window is coming to a close. Get your order in so that you too can wear the T-Shirt to the Concert, so to speak. Get a shirt for your M, because nothing says “I love you, babe” like an F3 Shirt. Get a shirt for your 2.0’s so that they too can dress like Dad. Get a shirt for the family Pet: Because if you are gonna Ruck Your Dog, or Ruck Your Cat then do it in Style. Get a shirt for the entire Family so that when you take that Family Picture for Christmas everyone will be dressed in the latest F3 fashion.
We are looking to bring
“Speed For Need” to the Churham Area. This is an opportunity to run a race while pushing an individual with physical disabilities in a special F3 Racing Chair. The website with more information is here: http://www.f3speedforneed.com/fbTSX/.
Prayer Requests –
“My Abs” from CO2.
Lo Pair also as he continues his battle with cancer.
Thanks to the SITE Q :Dueling Banjos, for the Resuce during the COT / Name-o-Rama. That guys must have been a Boy Scout, because he was Prepared.