Floyd was originally set to Q this workout, but he had a meeting pop up and called out for a Q and YHC was ready and waiting to lead.  Tobacco Road is YHC’s closest and “home” AO, but due to a number of uncertainties finds it hard to commit to Qing more often.  It’s been great to see the numbers grow at Tobacco Road and this morning was a eager, ready bunch ready to focus on the back.

Warm Up:

Slow mosey around the Peanut.  Circle up

SSH IC x 20

IW IC x 10

Hillbillies IC x 10

Windmills IC x 10

Cotton Pickers IC x 10

Good Mornings IC x 10

Arm Circles small, big, revers IC x 20

Backwards run around the peanut (that’s a long way) to the rock pile and count off by sixes.  Ones grab a larger rock, twos a smaller rock…down to sixes who grab a small rock.  Ricky Bobby (carrying their rocks) on American Tobacco Trail from the restroom building to the pull up station across Scott King.

The Thang:

Seven stations

1 – Wide Grip Pull-ups x 5

2 – Inverted Rows x 10

3 – Super Pull over with medium rock x 10

4 – Bent Over Row with big rock x 10

5 – Upright Row with medium rock

6 – Bent Over One Armed Row (alternating) with small rock x 10

7 – Rotation of Super Man Hold, plank with alternating one leg lift, plank with alternating leg/opposite arm lift

We went through 3 rotations and YHC was impressed with the effort, focus on form and encouragement.  We adjusted to AMRAP using the wide grip pullups as the timer.

We had a fellowship jog back to the rock pile…then circled up for…

Mary:

Bows to Toes Plank Jack IC x 20

Ski Abs IC x 20

COT:

YHC enjoyed leading the group this morning.  YHC forget to welcome visitors and check for FNGs…everyone looked familiar or was rocking F3 Gear – afterwards for the COT – YHC was made aware we had a visitor from F3 Toledo – Splinter who was in town on business.  Was great to have him join us.

Prayers to Cardiac’s neighbors who are expecting their second child any minute (maybe during the workout).  Prayers to the Early family who lives in Fairfield – the husband/father was in a bad bicycle accident and has been unconscious in the ICU since this weekend.  Prayers to the Poe Family who lost their adult son Christopher to a quick and unexpected cancer.

Grateful to have these opportunities!

Aye,

Boucher