Intro: with Catskill on the DL, and the significant responsibility of having to Q most every week anyway, a trio of able-bodied PAX decided to split the Q: YHC, Brotox, and Nitro. We showed up to find that the PAX consisted of just us three, so this became both a 1st F and 2nd F endeavor.

Warmup: Brotox led us in SSH x 20 IC, FAC & RAC each IC x 10, slow squats IC x 10, slow Merkins IC x 10, and then a fellowship pace jog around the school drop-off loop.

The Thang:

Brotox: 10 minutes of HIIT (40 seconds on, 20 seconds off) doing the following exercises: Seal jacks, Ranger merkins, Lunges, Reverse crunches, SSH, Supermans, Mountain climbers, Close leg squats, low plank hold, Burpees

Nitro: Homer-to-Marge with 10 second holds x 45 seconds; similar with extending a leg and holding for 10 seconds (3 sets per leg); V-ups x 1 minute; “Back Crawls” (crab walks up and back on elbows – BRUTAL!); Wide Merkins SC x 30, Diamond Merkins SC x 15, Peter Parker Merkins SC x 10.

YHC: Mosey to playground. Swerkin (swing derkins) station, swing pike vs tucks (dealer’s choice) station, and squat station. Squatter did 30 SC squats and this was our timer. Rotate through each station once. Then it was off to the pull up (vs dead hang) station and dip station, again using one of us to squat SC x30 SC as a timer. All PAX had a turn. Then 20 IC step-ups on the picnic tables and it was time to mosey back to the AO.

Mary: Flutter kicks low, and then high, each IC x 30.

COT: Announcements: 12/22 annual BC F3 Christmas party and award banquet. Nitro and YHC are tackling the Chatham 6-pack this week. Chatham bible study information coming soon.

BOM: Today was intimate and the shared Q brought a level of cooperation and shared mission to the workout that isn’t typical – very enjoyable. Our BOM was performed sitting in a tight circle in soggy shorts on the soggy pavement. Nitro loves finding the 2nd F in the 1st F workouts – couldn’t agree more, and let’s face it, that’s why we keep coming out. Brotox had more specific words of wisdom that I will paraphrase (and can’t remember his guru’s name): “It is better to be prepared for an opportunity that doesn’t come, then be unprepared for an opportunity that arrives unexpectedly.”