12 PAX assembled in the gloom including one FNG. Disclaimers given.
Explained to PAX that today YHC is trying to complete a Q to honor Blistex and his contributions to F3, Hillsborough, and specifically Duck and Weave as he helps start F3 Kansas City.
Warm up
Mosey to the top of Parking deck and circle up getting the know the FNG
WMH (IC) x10
LBAC forward then reverse (IC) x 10
Good Mornings (IC) x10
Mountain Climbers (IC) x10
Stretch what you need OYO
To the staircase
Johnny Dramas x 30
Collect logs and move them to the weaver street parking lot
The Thang
Count off and partner up
Two groups of pairs for the rest of the workout
Our two groups would be Log group and movement group with the movement group being the timer then switch so that each group did all 3 exercises and all 3 movements. We had time so we did them all twice (and the PAX groaned).
Movement
1)Run to end of parking lot 5 burpees oyo then run back
2)Bernie Sanders to end of parking lot 10 squats then Bernie Sanders to start
3)Bear Crawl to first parking spots 10 Russian hammers (each side) Bears Crawl back
Log PT
1)Biceps curls
2)Overhead press (alternating shoulders)
3)Bent over rows
Part 2: Stay in pairs now the log group is the timer
Log group move logs to end of parking lot and back
Exercise group
Round 1
Partner 1: Suitcase carry cinder/ruck to first parking space and back
Partner 2: Russian Hammers
Round 2
Partner 1: run around first two parking lot islands
Partner 2: cinderblock/ruck swings
Time to return the logs
Mary
Plank hold till all the logs properly returned
Superman ring of fire 10 count -expedited by oncoming car
COT
Next week Nickelback has the Q for the third anniversary of the duck and weave and the yearly lesson on the battle of Pueblo
Continued prayers for Milton’s M who had round 4 of chemo treatment yesterday
Welcome FNG Char broil
Prayers for recovery for OnDemand (FNG on Wednesday)
Nickelback took us out
NMS
It is an honor to lead, hoping the PAX continue to share F3 and bringing out FNGs or stepping up to Q. If you haven’t been out to the Hillsborough AOs then I would encourage you to as they each offer something unique and better yet sign up to Q and ask the local site Q if you have questions